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Dehydration can lead to fatigue, so drinking plenty of water is key to maintaining energy levels. You’ve probably witnessed or experienced a sugar rush before, but the caloric energy in sweets and refined carbs ultimately results in a crash.
Low-fat Greek yogurt packs twice the protein of regular yogurt and it’s balanced with carbs and digestive enzymes for a well-rounded creamy treat.
Brazil nuts, cashews, and almonds are high in magnesium, a vital nutrient involved in over 300 biochemical processes in the body — one of which is helping convert sugars to energy.
In case you’re new to the quinoa craze, it’s pronounced KEEN-wah and it’s an ancient super grain. Kale, spinach, chard, and other dark, leafy greens are nutritional powerhouses and the most nutrient-dense foods on the planet. Another great source of protein, egg yolks are also full of B-vitamins like riboflavin, which helps convert food into energy. Oatmeal is rich in complex carbohydrates and high in soluble fiber to help keep you energized for hours. 12 Energy-Boosting FoodsThese protein-packed recipes provide just the right amount of energy to get you through a long day. Melissa d'Arabian's Green Morning SmoothieI've been known to throw everything into the blender: cabbage, beans, even raw oats! New studies show that nitrates in beets help blood vessels dilate, which increases oxygen delivery to working muscles. This whole grain is chock-full of energizing complex carbohydrates and magnesium, an essential mineral for energy metabolism.
Sweet potatoes have a high carbohydrate content, making it a natural energy provider for long workouts. This legume is packed with iron, which has been found to be essential for athletic performance. Though it’s too soon to say, "An apple a day keeps the doldrums away," researchers are studying the links between what we eat and how we feel. Foods can boost energy by supplying calories, by pushing your body to burn calories more efficiently, and, in some cases, by delivering caffeine.
These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine.
Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health.
Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water.


Coffee is one of the world's most popular pick-me-ups, and it works -- at least in the short-term.
Here's another way to keep your energy, mood, and blood sugar steady: Eat small meals and snacks every three to four hours, rather than a few large meals. Most energy drinks and gels give you simple carbohydrates -- in other words, sugar -- which the body can quickly convert into energy.
Pop in a wedge of lemon, a great source of energy-enhancing electrolytes, and you’ve turned your boring, old glass of water into a natural energy drink. Natural sugars in berries can provide a quick pick-me-up without the resulting energy nosedive because they’re also packed with fiber, which helps keep your blood sugar levels steady. Nuts are also a great source of hunger-fighting protein and fiber to help stabilize your blood sugar levels. Now you have a good reason to keep a secret stash of sweet, dark chocolate: in a pinch, it’s a great pick-me-up.
These energy-boosting foods are loaded with good-for-you ingredients that will keep you full, focused, and energized.
Green smoothies are one of my favorite smoothie blends and it also happens to be one of my kids' favorites. Recent data suggests that quercetin, a potent antioxidant in apples, can improve your endurance.
For post-workout recovery, yogurt is stellar fuel with its optimum balance of protein and carbohydrates. There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood. For a better mood, the best foods are those that help keep your blood sugar steady and trigger feel-good brain chemicals. They are the body's preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin.
Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused.
Find it in leafy green vegetables (such as spinach and romaine lettuce), legumes, nuts, and citrus fruits. That's because of the caffeine in chocolate, along with another stimulant called theobromine.
Studies show that people who eat breakfast every morning also have a better mood throughout the day. Some options: peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk. They may give you a temporary boost, but the effect is probably not much different than drinking coffee, since many energy supplements feature caffeine or similar compounds.


This is a convenient way for high-intensity athletes to keep going, but less active people may not need them. Even a single 15-minute walk can be energizing, and if you're more active, you'll get more benefits. Not only will the nutrients give your body a gentle jolt of energy, the scent of these fruits help improve alertness, too! Dark chocolate contains theobromine, a natural stimulant similar to caffeine, for a quick energy and mood boost! The key is to avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and moody. Good sources of magnesium include whole grains, particularly bran cereals, and some fish, including halibut. The solution is simple -- drink plenty of water or other unsweetened beverages throughout the day. And having a cup of tea is a time-honored tradition, which may take the edge off your stress. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein.
Studies show that regular exercise may help ease depression and trigger other changes in your body that give you more energy all day long.
It is intended for general informational purposes only and does not address individual circumstances.
Turn to energy boosting foods! Technically, all food creates energy (calories are units of energy), but some foods are far better than others when it comes to their ability to increase alertness while also supporting overall health and well-being. The trick to pleasing young palates is to add a banana for creaminess and sweetness and just enough light-colored fruits to give the vegetables a sweet profile.Reprinted from the book Ten Dollar Dinners.
Just beware of drinking so much coffee that you can't sleep at night -- losing sleep won't help your energy! It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Next time you find yourself dragging, try one of the following healthy, energy boosting foods for new moms. Your body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.
Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site.



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