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Most of us forget about fruit when we diet because of the sugar content, but there are lots of benefits in fruit that shouldn’t be ignored when it comes to providing energy, especially bananas.
Energizing Tip: Instead of frozen berries, add half a frozen banana to your post-workout protein smoothie to help replenish lost nutrients including carbs.
Consume just the egg whites and you will be missing out on the yolks, which deliver a rich source of energizing B vitamins.
Energizing Tip: Mix one whole egg with about a one-forth cup of egg whites to make an energizing omelet by adding veggies, spinach or kale. These deep red root veggies are probably not on your radar as an energizing food, but beets are actually a source of two nutrients that can boost workout power!
Energizing Tip: Instead of using olive oil or a non-natural cooking spray, try cooking with coconut oil instead. Lauren is the creator of Sexy, Strong and Fit Online Coaching Services specializing in transforming women to fitness model condition. With National Napping Day upon us, we've been focused on methods to help foster good sleep hygiene and a healthy sleep environment.
And longterm studies show that java is a good thing for overall health, reducing risk of dementia, heart failure and even some cancers. 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.
People who stay busy juggling a career and family say that lack of energy tops their complaint list.
Oats contain stress-lowering and energizing B vitamins that help turn carbs into usable energy.
Water makes it possible for your body to digest, absorb and move nutrients through your body, It also ssists your body when cooling down.
Food from processed sources that is full of sugar and fats can give short-term energy, spiking insulin levels and decreasing blood glucose levels, which is followed by the onset of hunger.
This yellow fruit is loaded with minerals including potassium, which can help reload lost electrolytes and glycogen— stored carbohydrates— post-workout.

Quinoa can be eaten on its own by adding a few berries and nuts to make a hot cereal option, or it can be used as a great replacement for oatmeal in a protein pancake.
Roast beets in the oven, then add them to salads, or eat them alongside other greens as a side dish.
Lauren has over 15 years of experience as a trainer, supplement consultant and nutrition expert.
While we don't recommend drinking it in the late afternoon, when it can interfere with bedtime, a cup of joe can certainly help with alertness and focus.
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 super foods leave you with a true blast of energy that lasts and keeps you active all day. They're also high in fiber, so your body gets a steady stream of energy instead of a short-term spike. Five or six of these little power-packed fruits provide fiber, potassium, B vitamins and energy.
When you eat a protein-rich food with your carbohydrate-rich energy booster, the sugars release slower. But if you choose the right foods, you can provide your body with long-term energy that can help you power through workouts and replenish energy post-workout. One medium banana provides only 105 calories, 27 grams of energizing carbs, 3.1 grams of fiber and only 14 grams of sugar. Quinoa can also be eaten as a side dish, or added to salad and eaten cold to boost energy and protein content. Whole eggs also pack protein, and are considered one of the most bioavailable sources of protein, meaning that this protein delivers all the essential amino acids needed by the body. MCTs are easily metabolized by the body, and have been shown to help preserve lean muscle tissue and enhance protein metabolism and fat oxidation.
Energy-boosting foods are metabolism-boosting foods: Foods that support our bodies' abilities to convert food into energy. 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! Just a few almonds or walnuts not only boost energy levels, but can elevate mood and combat depression. They're also loaded with B vitamins, iron, magnesium, potassium and a bunch of other nutrients, making them a great food for energy throughout the day.

Grab a half a dozen almonds to go with your banana and you'll make it through the afternoon with energy to spare!
It also delivers 17 percent of your daily vitamin C content, 20 percent of your vitamin B6 content and 450 milligrams of your daily value of potassium!
Quinoa is also high in protein, providing all the essential amino acids needed for muscle growth.
Lastly, whole eggs deliver a source of saturated fat, and although you might think that’s a bad thing, a little is important to help regulate your hormone levels.
Nitric oxide increases blood flow, which can increase nutrient delivery to working muscles. B-complex vitamins and omega-3 fatty acids are some of the most energy-boosting nutrients available, but many other nutrients and flavors are associated with increased wakefulness and alertness. 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. If you're stressed or just finished a strenuous exercise session, you'll want to give your potassium level a boost.
Just a half cup of quinoa provides about 55 grams of carbohydrates, 6 grams of fiber and 12 grams of protein! Beets are also high in betaine, which has been shown to increase endurance and power in athletes.
Instead, we rounded up the most energy-boosting foods out there: snacks that could help you transition back into your day.
Next time you find yourself dragging, try one of the following healthy, energy boosting foods for new moms. These foods leave you with a true blast of energy that will last and keep you active all day.
Another plus -- the sugars in bananas are easily digested and the fiber keeps your body from getting a sugar blast. In addition to protein, this superfood also delivers a good source of natural fats, including 5 grams of fat from both polyunsaturated and monounsaturated sources. Betaine is also a methylator, which can reduce estrogen toxicity in the body, helping restore and maintain a healthy balance. Or start it -- it's no coincidence that many of these items are frequently found on breakfast tables across America. Other fruits like apples, grapes, peaches and pineapples make refreshing and energizing snacks. Quinoa is also high in iron, delivering 21 percent of your daily value, 41 percent of your daily value of magnesium and 20 percent of your daily value of vitamin B6. A single cup of beets can provide 13 grams of carbs, 4 grams of fiber and 11 percent of your daily value of vitamin C.

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