Which Foods Give You The Most Energy Boost?

Food provides energy to your body through calories. Calories are essential to life as all body cells need calories to carry out their functions. Depending on the situation and what it needs, the body will either use the food for energy immediately or store it for later.

There are two types of calories: big and small. A ‘small’ calorie (cal) is a unit of energy equivalent to how much heat you need to raise the temperature of one gram of water by one degree Celsius. ‘Big’ calories — also known as kilogram calories (kCal) — usually refer to the calories in food.

Three energy-providing nutrients (called macronutrients) make up a calorie: protein, fat, and carbohydrates. Protein and carbohydrates measure four calories per gram, while fat measures nine calories per gram.

Through these macronutrients, your body receives energy, and understanding how they work can help you determine which foods offer the highest energy boost.

Protein

Proteins should make up 10% to 35% of an average diet. Protein is a macronutrient found in meats, nuts, and fish, providing energy to the body and crucial to muscle-building. Proteins have many functions, including helping maintain the balance of your body’s fluids and building cell membranes, receptors, hormones, DNA, and more.

Fat

Despite the association with weight gain, fats are an essential part of your diet, and an estimated 20% to 35% of your calories should come from them. Fats fall into two main groups: saturated and unsaturated. Foods high in saturated fats are dairy products, fish, meat, and eggs. Nuts and oils are typical foods that contain unsaturated fats.

Although it’s necessary to maintain balance, both types of fats are crucial in allowing the body to store nutrients, protect your vital organs, and help proteins carry out their functions.

Carbohydrates

Of the three macronutrients, carbohydrates provide the fastest energy boost and are your body’s primary energy source. Carbohydrates account for the highest percentage of your diet (between 45% to 65%) as your brain needs them for activities while your muscles use them for fuel. They also provide fiber and help with digestion. Not all carbohydrates affect you in the same way, and they fall into two sub-groups: simple and complex.

Simple carbohydrates are one or two sugar molecules in length, and you can find them in foods like soda and candy. They tend to be high on the glycemic index(GI) — a numeric value that shows how quickly a food increases your blood sugar levels. Because of their small structure, simple carbohydrates are easy to digest and cause your blood sugar to rise rapidly, resulting in a quick energy boost. However, the short spike you get from simple carbohydrates will usually end in a crash that can leave you feeling sluggish. Generally, foods associated with a high GI may result in increased sleepiness and reduced alertness following the initial rise.

Complex carbohydrates come from starches and foods that contain natural sugars, comprising three or more sugar molecules. They are low on the GI index and take longer to digest, providing a more gradual, less-abrupt rise in your blood sugar levels. As a result, complex carbohydrates provide a slower but steady energy supply throughout the day.

Here is our list of eight foods that can offer balanced, consistent energy daily:

1. Bananas: Bananas are one of the best foods for boosting energy. They are rich in complex carbohydrates, vitamin B6, and potassium.
2. Yogurt: Yogurt contains two simple carbohydrates — lactose and galactose. After breaking down, these sugars provide quick boosts of energy whenever you need it. Unsweetened, natural Greek yogurt is one of the best options.
3. Potatoes: Healthiest when boiled or baked, potatoes are an excellent source of fiber, magnesium, potassium, iron, vitamin A and vitamin C. Potatoes are nutrient powerhouses packed with complex carbohydrates and a staple food for providing steady energy throughout the day.
4. Lentils: These legumes are extremely rich in fiber and carbohydrates and pack a powerful punch of energy. They also help replenish your iron, zinc, manganese, and folate levels.
5. Eggs: Eggs are packed with protein, providing you with sustained, steady energy throughout the day. They also contain leucine, an amino acid that stimulates energy production.
6. Oats/Nuts/Cashews: These foods are high in fiber, plant protein, and complex carbohydrates, providing a slow-burning energy source.
7. Beans: There are many different types of beans, and regardless of variety, they are a rich source of fiber, protein, antioxidants, and carbohydrates. They digest slowly, stabilizing your blood sugar levels.
8. Shrimp/Sardines: Some seafood, like shrimp or sardines, are also significant sources of omega-3 fats, vitamin B12, and vitamin D. They are also high in protein and low in saturated fats.

It’s important to note that while eating certain foods can definitely boost your energy, choosing the one that’s right for you will depend on factors such as your age, general health, and what you’re currently eating. Always talk to your doctor before making significant changes to your diet.

Caffeine is a stimulant and one of the most common drinks worldwide. The caffeine in tea, coffee, and energy drinks is another way your body can receive a quick boost. People mainly use it to help fight the effects of drowsiness and fatigue. However, it’s also drunk to improve vigilance and alertness.

But drinking too much caffeine can have adverse effects like an increased heart rate or feelings of jitteriness. While a moderate amount of caffeine can give you an energy boost, your best bet is to use caffeine strategically in combination with energy-boosting foods.

Besides knowing what you can eat, here are a few extra tips to help maximize the energy your body gets from food:

Eat less, but more often

Eating smaller portions of food more regularly throughout the day helps regulate the flow of energy in your body. Doing this provides a steady diet of nutrients to your brain without overwhelming it or forcing your body to process too much at once.

Reduce your meal sizes

In addition to frequency, it’s also good to try and reduce the overall size of your meals. Smaller lunch portions, for example, are better as the circadian rhythms — your body’s ‘master clock’ — tend to show more slump after a big lunch.

Drink water

Even mild dehydration can result in several problems, such as irritability, headaches, sleepiness, lethargy, and difficulty concentrating. You can help combat these symptoms and boost energy levels by ensuring you drink enough water daily.