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Published on March 23, 2021

23 Foods That Give You An Energy Boost Instantly

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23 Foods That Give You An Energy Boost Instantly

Our lives are increasingly busy, and our to-do-lists seemingly endless. Tending to the constant flow of things that need our attention can leave us feeling stressed and drained, which can seriously affect our productivity.

While reaching for a sugary power drink may be your go-to solution when looking for a quick pick-me-up, there are plenty of healthy foods that give you energy and provide you with an instant power boost. You just need to find the ones that work best for you.

I have prepared a list of 23 energy boosting foods that not only give you a boost of energy quickly but also provide essential nutrients to keep your body healthy and alert all day long.

If you are unsure what your next shopping list should look like, read on to learn about the best energizing foods that help fight exhaustion.

1. Water

Let’s open this list with the queen of all drinks – water! Next time you feel exhausted and sluggish, treat your body to a tall glass of water!

If your energy levels are still depleting despite your healthy sleeping and eating habits, chances are you haven’t been taking enough water to keep your body running properly.

Unfortunately, dehydration can cause fatigue and headaches, so if you need to shake that tiredness off, increase your daily water intake.

2. Coffee

Can you imagine kicking off your day without a cup of your favorite coffee? I bet you can’t!

Coffee can jumpstart your body and give you your energy back in no time. And that’s all thanks to a miracle compound called caffeine.

Caffeine is the most commonly used psychoactive substance in the world. It keeps both the mind and the body awake and sharp.[1]

Coffee is also rich in several important antioxidants, like hydrocinnamic acids and polyphenols, which help the body restore its energy by fighting oxidative stress in the cells.

So, regardless of how you prefer having your ‘magic potion,’ coffee is a lot more than an energy booster — coffee is a ritual.

At Lifehack, you can get yourself an effective energy boosting coffee – Infuel Energy Plus Coffee. Check out this at the Lifehack Shop.

3. Peppermint Tea

Surprised to see peppermint tea on this list? Don’t be!

Research shows that natural compounds found in mint tea can energize the body, reduce fatigue, and improve mental focus and sharpness.[2] It’s quite stimulating, even though it doesn’t contain any psychoactive substances like caffeine.

Peppermint tea can be used on its own as a light, refreshing drink, or you can choose to add it to your favorite herbal blend for an extra energy kick.

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According to folk medicine, brewing it for 10 to 15 minutes will release components that will relax your body and make you sleepy, but a short brew of 5 minutes will keep you alert and focused when you need it most.

4. Natural Energy Drinks

If you are not much of a coffee drinker but still need your daily caffeine shot, natural energy drinks are the perfect solution for your worn-out energy levels.

Packed with plant-sourced caffeine and usually low on added sugars and calories, these brainpower jack-ups will sharpen your focus and improve concentration.

Some of the most popular natural energy drinks are Matcha green tea and Yerba Mate. Besides the pretty high levels of caffeine, these drinks also contain powerful antioxidants like flavonoids and phenolic acids, which help fight free radicals, inflammation, and cellular damage. [3]

5. Peanut Butter

A spoonful of this calorie-dense nutty spread goes a long way in providing delicious power jolts. Peanut butter is a superfood because it’s loaded with healthy fats, protein, and fiber that keep hunger at bay and maintain stable blood sugar levels.

Still not convinced? We’ve got more:

Peanut butter is also a carbohydrate, and, as we all know, carbs are easily converted into quick energy![4]

So next time you are about to hit the gym, allow yourself a spoon of this nutty treat and see the difference in performance.

6. Fatty Fish

Salmon, tuna, and sardines (a.k.a “brain food”) are great energizing lunch or dinner options. They are a healthy source of protein and vitamin B, which plays a crucial part in converting food into energy.

You will also find these types of fish high in omega-3 fatty acids. Studies show that omega-3s help reduce inflammation – a major culprit behind burnout and fatigue. [5]

7. Greek Yogurt

Greek yogurt is your creamy, substantial energy solution!

It consists of simple carbohydrates like lactose and galactose that provide quick energy when broken down. It also stores an impressive amount of healthy proteins that promote your metabolism.

Greek yogurt is a great source of calcium which is crucial for bone health. It’s also rich in vitamins B6 and B12 that play an important role in turning food into fuel for our cells.

8. Edamame

Packing a whopping 27 grams per cup, edamame is currently one of the most popular protein/energy sources, especially among vegans.[6]

This healthy pick-me-up snack is low in calories but high in carbohydrates, fiber, folic acid, manganese, vitamins, and minerals.

In combination with iron, folic acid promotes energy and fights fatigue. Manganese, on the other hand, contributes to better energy absorption by helping the body break down carbs and fats.

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This power-combo will regulate your blood sugar levels and help you stay high-energy for a lot longer.

9. Whole Grain Bread

A slice of whole-grain bread provides you with around 70 calories, mostly in the form of carbohydrates. The body starts breaking down carbs fast, which gives you an instant boost.

But there’s a bonus:

Whole grain bread is a complex carbohydrate[7] that allows energy to be released slowly and steadily, keeping you up and running for longer throughout the day.

10. Avocados

Avocados are literally nature’s super achievers. They are a high-fat food packed with healthy fiber, powerful antioxidants, and B vitamins.

The high levels of fatty acids found in avocados help in nutrient absorption and sustain your energy levels throughout the day.

They are heart-healthy, weight-loss-friendly, and mix well with other ingredients for a tasty meal.

11. Apples

One apple a day keeps the hunger at bay!

Apples are all-around champions. They are rich in vitamins, fiber, and carbohydrates which are the main sources of fuel for the body and the brain.

However, apples are also low on the glycemic index scale, so they won’t cause a sugar rush and leave you tired and hungry in no time.

Moreover, they are also full of antioxidants that, according to several studies, can slow down the process of carb digestion, which prolongs the effect of long-lasting energy.[8]

And if that wasn’t enough, they are cheap and easily available!

12. Spinach

According to research, nutrient-dense leafy green veggies like spinach and kale contain tons of vitamin K (excellent for your bones), lutein (promotes eyesight), and of course, iron.

With iron deficiency being one of the main culprits behind chronic fatigue, leafy greens can replenish your body’s iron reserves and add some vitamin C for better iron absorption. [9]

Amazing right? It looks like spinach can perk you up when you are feeling tired and drained of all energy.

13. Dark Chocolate

Dark chocolate may not be the healthiest food on this list, but it sure is the tastiest, right?

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Whether it makes your favorite snack or you try to steer clear of it, dark chocolate is an excellent power booster. However, it’s lower on sugar, so it will provide you with long-lasting energy and not just a sugar rush.

When shopping the shelves for dark chocolate, aim for bars with more than 75% cocoa. That way, you will benefit from cocoa’s antioxidants such as flavonoids that increase energy sustainability.

14. Oatmeal

Oats are a favorite go-to meal for many gym-goers. The power of oatmeal lies in its high fiber and protein contents that will keep your hunger at bay and your energy levels up during the day.

Oatmeal also packs a decent amount of B vitamins, iron, and manganese that help your body’s energy production processes. Just have in mind to avoid instant oatmeal packets that are loaded with added sugars and salt.

15. Dried Fruit

You got it right – oatmeal is your blank canvas for a healthier, more delicious meal, and dried fruit is the perfect match for the job.

Dried cranberries, cherries, goji berries, and many other fruits are an immediate source of energy.[10] They are loaded with micronutrients, fiber and antioxidants and are also high in vitamin D that helps energy find its way to the muscles.

16. Nuts

Almonds, walnuts, Brazil nuts, pistachios – you name it!

They are famous for their high-calorie density that gives you a much-needed energy boost. They are also full of calcium, magnesium, iron, healthy fatty acids, and antioxidants that help with inflammation and overall cellular health.

This powerful combination of nutrients promotes a lasting and effective use of energy.

Together with dried fruits and seeds, nuts make a great addition to your trail mix to help you power through your day!

17. Eggs

Eggs are one of the best foods that give you energy, and no superfood list would ever be complete without them.

Eggs contain key nutrients like folate, thiamine, and B vitamins—essential elements for converting food into sustained energy. There’s also the leucine that stimulates the production of energy in the cells.

And if that wasn’t enough, eggs pack around 6g of complete protein that helps maintain muscle mass.

Simply put, that omelet you had will help you get through a lot more than your morning zoom call.

18. Bananas

Ever wondered why athletes love bananas so much? Yes, they are sweet and tasty, but they are also the superfruit you need to jolt your energy!

Bananas pack high quantities of potassium, fiber, and vitamin B6 that promote proper muscle function. They are also an excellent source of complex carbs that digest more slowly, resulting in sustained energy.

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19. Sweet Potatoes

If you are looking for a healthy yet filling source of fiber and carbs, sweet potatoes are the real deal.

The high amount of complex carbohydrates found in sweet potatoes will provide long-term energy and control your hunger.

In addition, this super delicious root contains high quantities of manganese (breaks down nutrients for faster energy production) and copious amounts of vitamin A.

20. Brown Rice

Brown rice is whole grain rice, meaning less processed and energy-boosting! It’s high in vitamins, minerals, and fiber, and that’s exactly why it ranks higher on the scale of nutritional value.

The absence of husk in white rice allows for faster digestion, leading to a spike in sugar and energy levels and then the inevitable crash, which won’t be the case with brown rice.

Also, similar to sweet potatoes and oats, brown rice is rich in manganese, allowing for a faster and more efficient transformation of the food into energy.

21. Oranges

These citrusy goodies are loaded with vitamin C – a powerful antioxidant that decreases oxidative stress in the body and prevents fatigue.

Studies also suggest that higher levels of vitamin C in the body improve the mood and lower the chances of developing anger, depression, and confusion.[11]

22. Green Tea

You thought coffee and energy drinks are the only caffeine-infused drinks, right? Wrong!

Green tea is an excellent source of caffeine, and as a psychoactive compound, it can boost your energy and make you more alert and focused. But it can also give you the jitters and tighten anxiety.

That’s where L-theanine comes in: it counteracts the negative caffeine effects and provides a smoother energy boost.

23. Honey

Honey is the quick-fix you’ve been looking for, and it’s tasty!

We have all heard about the health benefits of bee nectar, but realistically speaking, honey won’t help much when it comes to sustained energy.

However, it has the power to drag you out of your 3. p.m. slump in a split second. To prolong its effects, add a spoonful to Greek yogurt, toss in some nuts and seeds, and you’re set.

The Takeaway

When life gets busy and you need a quick pick-me-up to power through your days, remember that there are a ton of healthy foods that can give you energy fast.

Whether you are looking for carb-rich foods for an instant energy boost, or something packed with protein and healthy fats that will sustain your energy levels all day long, the options are almost endless.

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But don’t forget that there are also plenty of things you can do to keep your energy levels up all year round!

Featured photo credit: Hermes Rivera via unsplash.com

Reference

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Maxime Saar

Healthy Lifestyle Blogger & Positive Thinker

Omega 3-6-9: What You Need to Know About These Supplements 23 Foods That Give You An Energy Boost Instantly 3 Types Of Energy Drinks And How Effective They Are 13 Best Food To Eat For Weight Loss And Energy

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Published on December 15, 2021

What Supplements Should I Take Daily To Stay Healthy?

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What Supplements Should I Take Daily To Stay Healthy?

Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

What Supplements Should I Take?

When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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Should I Invest in Supplements?

Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

Why Do I Need Supplements? Which Ones Are Important?

Below are the most common reasons why you may need to take supplements and which ones you should try.

1. Restricting Eating Lifestyles

As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

2. Reinforcing Nutrient Intake

It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

3. Special Conditions

There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

4. Fitness Goals

Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

  • Whey protein
  • L-glutamine
  • Branch chain amino acids
  • Multi-vitamin complex and fish oil
  • MCT oil

These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

  • Guaraná
  • Gingko biloba
  • Ginseng
  • Creatine
  • Citrulline

These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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5. Beauty and Self-Care

You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

Final Thoughts

You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

More Tips on Taking Supplements

Featured photo credit: Mika Baumeister via unsplash.com

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Reference

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