Best Food for Energy Boost

Best Food for Energy Boost
Reading Time: 7 minutes

It seems like many people are having issues with their energy levels these days.

It probably has a lot to do with the fast-paced world we are living in; which can zap your energy if you are not careful.

That is why the energy drink business is booming in the USA; it is at the three-billion-dollar mark!

That statistic goes to show you that it is a big issue with a lot of people.

What can you do to naturally boost your energy levels without the use of energy drinks or maybe even without an energy supplement of any kind?

That would have to come through our diets and the foods we are consuming.

You are looking for the best foods, not processed at all, or with as little processing as possible!

Just by the very nature of how companies work, they will try to make their products sell better, many times by using elaborate advertising.

Companies make their consumable products; it only makes sense to make them taste better to sell more.

Increasing the sugar content is typically how many companies improve the taste in their products.

Food With Quick Energy Boost

Fruits usually give you a quick boost of energy from the sugar or fructose that they contain.

It is better than eating refined sugars; fruits in their natural state, still have the fiber which binds the sugar and release the energy over a longer time, than the same amount of refined sugars.

Bananas are at the top of the quick energy foods; studies show that eating a banana before exercise improves the performance level in the same measure as a carbohydrate drink would.

Apples are considered one of the best because of their balance between the natural sugars and the fiber content, allowing for a slow release of energy over a more extended period.

Fatty fishes are good sources of fatty acids and B vitamins, and the omega-3 acids work on reducing the inflammation in the body and fight off fatigue allowing you to feel more energized.

For myself, brown rice has always been a tasty dish to have when the workload is going to be massive for a few hours.

That is because it is a low glycemic index food that contains the correct amount of minerals to allow the body to break down the complex carbohydrates and proteins into energy.

Sweet potatoes fell into the same category and used in the same manner as the brown rice.

What Is Best Foods Energy?

When thinking about the most energy-producing foods, we must bring up eggs, being rich in B vitamins and having Leucine which gives the body the ability to take in more of the blood sugar and provide a more sustained release of energy for more extended periods.

That is one of the reasons that eggs are such a favorite breakfast food, right along with the cereals like oatmeal (not the quick-cooking kind) the soluble fiber is thick and slows down the digestion and allows for more glucose to be absorbed by the body.

Yogurt is a good source of instant energy and makes it a good fit for starting your day, better to consume early, so your body has time to burn through the carbs to prevent it being stored in the fat cells if not needed.

People with diabetes must be careful with these types of foods because it causes blood sugar to spike, but it is a good source for non-diabetics.

Beans are a good source of carbohydrates, fiber, and protein; loaded with vitamins and minerals, which provide energy over a long time.

Best Foods Eat While Intermittent Fasting

More and more people are using fasting to help with different health issues.

The trend in using Intermittent fasting has caught my attention, and I like the 16:8 version; which is fasting 16 hours a day and eating during the remaining 8 hours.

The premise of this strategy is that by giving the body more time after digestion period is complete (about 12 hours) to burn some fat.

There is some flexibility in this plan because you can pick the best hours for you to eat and when to fast.

The hours spent sleeping are counted as your fasting time, which makes it easier to stick to the plan.

For myself it is easier to skip breakfast, the choice to eat between 11 a.m. to 7 p.m. is the easiest to comply with and is something that I can live with over extended periods.

The key for this to be healthy is to eat the right foods when eating and in the right proportions; target eating the same amount of food as you usually would eat it within the 8-hour window.

Energy Boost with Food – Top 10 Foods Energy

Here is a list of what to strive to maintain:

  • 1) Enough water to maintain your hydration level adding lemon, mint, cucumber, etc. for flavor is okay. Also, coffee and tea are good sources, but without sugar of course.
  • 2) Avocado can help you to feel full for longer and has good fats for you.
  • 3) Fish because of the omega-3 fatty acids, protein, and vitamins that you need.
  • 4) Vegetables that are high in fiber will make you feel fuller and help with your digestive system work properly.
  • 5) Potatoes are good in moderation (caution for people with diabetes) because they help to feel satisfied and full.
  • 6) Beans and Legumes have been shown in some studies to help people lose weight without restricting calories.
  • 7) Prebiotic and Probiotic – containing foods such as the prebiotics found in artichokes, bananas, oatmeal, red wine, honey, maple syrup, and legumes. And probiotics are found in Yogurt, Sauerkraut, Soft cheeses, Kefir, Sourdough Bread, Sour Pickles, Tempeh and Acidophilus Milk (fermented milk).
  • 8) Berries are a great source of nutrients and vitamins and have been shown to help people lose weight with long term consumption in their diets.
  • 9) Eggs are a good source of protein and can help you to feel fuller for longer.
  • 10) Nuts and Whole Grains are both high in protein and fiber and can be a good addition to your diet.

Best Supplement Energy Focus

While it is better to get all your nutrition from the foods you consume; it can be challenging to know how well you are doing that, especially daily.

Even with additional focus and the time, it takes to make sure you are getting the right kinds of food. How are you going to know that you have accomplished your goals?

By getting a blood test done once or twice a year can let you know if you lack in anything.

But, to make sure that you have the vitamins and minerals that your body needs to function correctly, it is a good idea to have a backup plan in place.

That being the use of a supplement that has all the esstial ingredients that your body needs. When your body has everything that it needs; it will feel more energized, and you will have a better sense of well-being.

You will have the energy to do the things that you like to do, making life better. SUSTAIN is what I use every day; it has helped me for over four years to keep a good energy level while keeping my vitamin and mineral levels in the proper range on my blood test.

That is with taking one pill a day, since July of this year I have increased the dosage to two tablets a day because of my drastic diet change and now with adding the intermittent fasting want to make sure the essential ingredients are in my system.

Thank you for reading this article and hope that it helps you.

Please leave your comments, suggestions or any questions below, and we answer as quickly as possible.

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14 thoughts on “Best Food for Energy Boost

  1. Great article!!!!!! I often consume fruits like bananas, berries before any sports practice and i can notice an energy boost, but one of my favorites is beans and eggs and a cup of tea for breakfast, that really get me going!!!!  as you mention fiber is a great source of energy as well.

  2. You must’ve wrote this article for just for me.  With the shorter days of winter, I often find myself struggling to keep awake.  Would you happen to have, possibly a menu plan for beginners to start out?

    I ask the above question, be cause in the past I would go out and stock up on the energy food and fruit, and often would become side tracked, and then the fruit would go bad, and the food soon forgotten, and I’d wind up going back to being tired feeling most of the time.

    I’m not big on diets, I like the life changing ideas better.  

    I will def bookmark your site.  I briefly had a few article titles catch my eye.

    Thanks for this information, I found it most interesting.  Did you know that some of the fruits you listed are also known to help one to improve their energy??Laura

    1. Thanks for your comments Laura, and the way that worked best for me to make changes started back in July when my DE nurse suggested to plan your meals the day before and stick to it.

      That was hard to do at first, but once the habit was formed, it makes it easier to get the right foods. The only thing that is hard for me is to take fresh fruits and vegetables to work, that is why I use the protein bars.

      Diets do not work unless you make the change permanent and incorporated it into your diet. This is something that I have trouble doing like a lot of people do. 

      It wasn’t until my health turn bad that it finally got me to really listen to the doctors advice. Now I’m feeling much better because of listening their advice, and following their instructions. 

  3. What a great article.  With the crazy lifestyles we live in these days quite often we run out of energy and before the day is through we always seem to need a boost.  Of course there are energy drinks, bars and pills and many other things that we dont want to put into our bodies.

    You are right about diabetics as well.  I am very careful with what I do and I talk to my Dr first before I put things into my body. 

    Thank you for writing such a great article.  I know people will be reading this and taking your advice.

    Thank you

    Dale

  4. I started keto diet a couple of months ago and I like it, have lost weight and my feel better in general but some days I feel I need something that can give me energy. Are this pills natural? Do they contain sugar? If not, maybe  I could give it a try.

    Thanks for sharing!

    1. Thanks for your comment and yes the Sustain does not contain any sugar and does not affect my blood sugar at all. Sustain is made from all natural ingredients. It has helped me since I started taking it, it is a little expensive, but you should start with one capsule a day which will make the bottle last for three months. Check out the Nutrition Label and let me know if your have any other questions. 

      SUSTAIN Nutrition 

  5. Hello! I agree with you, nowadays the lack of energy is quite common problem and drinking energy drink every day is bad for our health. Your list of food which we need to eat if we need energy is great cause it is all pretty natural food and I think it is far more better than some chemically or industrial made food. I think this blog will be more than helpful for anybody who wants to find out something about healthy food for energy. keep up the good work!

    1. Thank you for your comment, as we learn more about food… the knowledge works on us to allow us to modify our eating habits.

  6. I must say that I am glad that I stumbled upon this article as I like to consume fruits and seeds but I rarely have a chance to eat that type of food because of m job. Do you think that shake made of this foods can give the same nutritional value or we must consume fresh fruit?

    1. Yes, protein shakes with fresh fruits are the same as eating the fresh fruits, if referring the the Indulge shake from Avisae, it is a meal replacement shake and has everything you need to skip a meal. But, we use if for our kids to supplement their diets and give them some vitamins that they need.  

  7. I’m always learning new things about food intake that is because I workout and I like to take natural food as much as possible. I loved how you said that banana can improve workout if it is been taken before working out. That is something O learned new from this article. Not just that, this article had a lot of new and valuable information that I learned today. Thank you for sharing this post with us.

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