When you’re tired at work or need energy after a hard workout, what’s the best food to eat? Reaching for an energy drink might seem like a quick solution, but they come with risks. Instead, try these high-energy foods for a healthy boost.
Nuts, seeds and soybeans
1. Nuts: With a good blend of healthy fats, protein, carbs, vitamins and minerals, nuts pack a healthy punch that can decrease fatigue and fight inflammation. Just a handful is enough to satisfy your craving for a crunch without loading you up on too many calories. Peanut butter and other nut butters—on celery or whole grain bread—can also help fill you up and give you energy.
2. Seeds: Flaxseeds, chia seeds and pumpkin seeds can give you a boost of energy on their own, in trail mix or on yogurt. They’re rich in fiber and fatty acid and add a nice texture to an otherwise smooth snack.
3. Soybeans: Fresh from the pod or roasted into a dry format, edamame is full of protein, potassium and magnesium.
Fruits and vegetables
1. Bananas: Bananas a great go-to food because they don’t need to be refrigerated, they help slow the digestion of sugar and they’re full of fiber to help you feel full.
2. Dark berries: If you’re looking for something sweet, raspberries, blueberries and blackberries can fit the bill. They are high in antioxidants which can fight fatigue and inflammation.
3. Avocados: Although high in calories, avocados have plenty of good fat, protein, nutrients and fiber to help keep your energy levels up all day.
Meat, fish and dairy
1. Beef liver:Exceptionally high in B-12, beef liver can help you feel energized for long periods of time.
2. Eggs: For sustained energy, reach for a hardboiled egg on the go. They’re full of protein and nutrients and can help you feel full longer.
3. Fatty fish: Cold-water fish, such as tuna, sardines and salmon, are high in omega-3 fatty acids that can help reduce inflammation and improve brain function. With protein and B vitamins, you’ll give your body the energy it needs for hours to come!
