Energy Boosting Foods: Nutritionists, dieticians, and health coaches are constantly asked which foods help maintain energy, alertness, and focus throughout the day. The first thing to know is that all foods provide energy in the form of calories, but not all foods affect energy levels the same way. There are three macronutrients, carbohydrates, fat, and protein. However, carbohydrates are a rapid energy source compared to proteins and fats and are the body’s preferred energy. Here are a few foods for steady, consistent energy levels to include in a meal plan.
Properly planned meals can keep the body fueled for up to four hours, and it is recommended to eat every four hours to keep a steady flow of energy. The objective is to maintain balanced blood sugar levels and eat foods with low glycemic index carbohydrates combined with protein and healthy fats. Unhealthy foods for energy are high-sugar foods that cause blood sugar levels to spike, triggering a heavy insulin release, which triggers plunging blood sugar levels, also known as a sugar crash.
The food we eat significantly impacts the body’s health and wellness, along with exercise, proper hydration, and healthy sleep are essential in sustaining high energy levels. Avoiding highly processed and sugary foods will help prevent mental and body fatigue. Consult a licensed nutritionist to learn about personalized diet and nutrition plans.
Atkinson, Fiona S et al. “International tables of glycemic index and glycemic load values 2021: a systematic review.” The American journal of clinical nutrition vol. 114,5 (2021): 1625-1632. doi:10.1093/ajcn/nqab233
Evans J, Richards JR, Battisti AS. Caffeine. [Updated 2022 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK519490/
Holesh, Julie E., et al. “Physiology, Carbohydrates.” StatPearls, StatPearls Publishing, 26 July 2021.
Melaku, Yohannes Adama, et al. “Association between Macronutrient Intake and Excessive Daytime Sleepiness: An Iso-Caloric Substitution Analysis from the North West Adelaide Health Study.” Nutrients vol. 11,10 2374. 5 Oct. 2019, doi:10.3390/nu11102374
Osilla EV, Safadi AO, Sharma S. Calories. [Updated 2021 Sep 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK499909/
The information herein on "Energy Boosting Foods" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
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