Bananas are one of the best foods for energy. They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body .
One study showed that eating a banana before a 75-km cycling trial was as efficient as a carbohydrate drink for improving the performance of endurance athletes .
2. Fatty Fish
Fatty fish like salmon and tuna are good sources of protein, fatty acids and B vitamins, making them great foods to include in your diet.
Omega-3 fatty acids have been shown to reduce inflammation in the body, which is a common cause of fatigue
In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer
Furthermore, vitamin B12 works together with folic acid to produce red blood cells and help iron work better in the body. Optimal levels of red blood cells and iron in the blood can reduce fatigue and increase energy
3. Brown Rice
Brown rice is a very nutritious food ,unlike white rice, it is less processed and retains more nutritional value in the form of fiber, vitamins and minerals.
One cup (195 grams) of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps your enzymes break down carbohydrates and proteins to generate energy .
Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and help you maintain steady energy levels throughout the day
4. Sweet Potatoes
Besides being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost.
One medium-sized sweet potato could pack up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of the RDI for manganese and a whopping 438% of the RDI for vitamin A (12).
Thanks to sweet potatoes’ fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy .
Sweet potatoes are also a great source of manganese, which helps in the breakdown of nutrients to produce energy.
Coffee might be the first food you’d think to consume when you’re looking for a boost of energy.
It’s rich in caffeine. This compound can quickly pass from your bloodstream to your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system
In consequence, the production of epinephrine increases. This hormone stimulates the body and brain
Even though coffee only provides two calories per cup, its stimulatory effects on the body can make you feel alert and focused
Eggs are not only a tremendously satisfying food, but they can also provide energy to fuel your day.
Eggs are packed with protein, which can give you a steady and sustained source of energy because it does not cause spikes in blood sugar and insulin when it is digested
Additionally, leucine is the most abundant amino acid in eggs, and is known to stimulate energy production in several ways .
Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells and increase the breakdown of fat to produce energy .
Moreover, eggs are rich in B vitamins. These vitamins help enzymes perform their role in the processes of breaking down food for energy .
Apples are one of the most popular fruits in the world, and are a good source of carbs and fiber.
A medium-sized apple (185 grams) contains about 25 grams of carbs, 19 grams of sugar and up to 4 grams of fiber .
Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release.
Furthermore, apples have a high antioxidant content. Research has shown that antioxidants could slow down the digestion of carbohydrates, so they release energy over a more extended period of time.
Lastly, it is recommended to eat apples whole. Juices and purees, from which fiber is removed, are ingested faster and can only provide you with quickly digested energy .
Water is essential for life. It represents up to 60% of your body weight and is involved in many cellular functions, including energy production .
Not drinking enough water may lead to dehydration, which can slow down body functions, leaving you feeling sluggish and tired.
Drinking water could give you a boost of energy and help fight off feelings of fatigue
You can avoid dehydration by drinking water even if you are not thirsty. Try to drink water regularly throughout the day.
9. Dark Chocolate
Dark chocolate has a higher cocoa content than regular or milk chocolate.
The antioxidants in cocoa have been shown to have many health benefits, such as increasing blood flow throughout the body.
This effect helps the delivery of oxygen to the brain and muscles, which improves their functions. This can be especially helpful during exercise .
Additionally, the increase of blood flow produced by antioxidants in cocoa could help reduce mental fatigue and improve mood .
Dark chocolate also contains stimulatory compounds such as theobromine and caffeine, which have been shown to enhance mental energy and mood .
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