13 Best Energy Boosting Foods to Help You Stay Sharp All Day

Do you find you need a “pick-me-up” in the middle of the day? Or maybe your energy wanes just before it’s time to leave work?

Many of us feel fatigued at a certain point during the day – maybe you didn’t go to bed early enough, or maybe you’re a new parent and just not getting enough sleep through the night because your baby is up. You could be having trouble sleeping and possibly need to look at your sleeping habits…

What if there were some foods that could help increase your energy and are actually healthy for you?

Before we get in to the actual foods that can give you a boost of energy, let’s talk briefly about how to eat for optimal energy. People that stay energetic through the day do a few key things:

  • To maintain blood sugar levels and energy evenly throughout the day, it’s best to snack every 2 -3 hours
  • Having a balanced mix of the macro-nutrients — protein, fat and carbohydrate, helps to ensure a slow, steady release of energy throughout the day
  • Including a wide variety of fruits and vegetables helps to ensure we get required vitamins and nutrients from these amazing foods!

In addition to eating healthy, balanced meals and snacks spaced throughout the day, there are many foods that can help give a more immediate boost. Although oftentimes when we are tired, we crave “junk” foods, these will do a much better job of boosting stamina without the terrible sugar crash soon after. Let’s take a look at the Fast Energy Foods:

1. Caffeine

This common morning “happiness-in-a-mug” as coffee or some teas not only promotes central nervous system stimulation thus, boosting brain function; it is also a major source of antioxidants and may possibly promote a decreased risk of type 2 diabetes and liver disease.

Caffeine is said to affect some neurotransmitters that could improve mood, reaction time, learning and vigilance.

2. Mint Leaves

The Journal of the International Society of Sports Nutrition says peppermint is thought to increase ventilation and brain oxygen concentration, which can lead to an increase in energy – so this is an excellent pick me up mid day to get you through the afternoon.

3. Ginger

Ginger is said to reduce fatigue by improving blood circulation and blood sugar levels. This deliciously fragrant food may also offer help to migraine sufferers – comparable even to the drug sumatriptan and with less side effects.[2]

Adding certain foods to your diet on a regular basis can help increase your overall energy on the long term basis. Not only do they provide many health benefits in one, they directly or indirectly increase your energy. Here’re some Long Term Energy Foods:

4. Quinoa

Discovered by the Incas and thought to increase the stamina of their warriors – this grain has been touted as the super grain of the future.

Quinoa is the most protein rich grain available as well as a complete protein containing all 9 essential amino acids needed by the body. Quinoa contains iron among other things that can help boost brain function as the brain takes in about 20 % of our blood oxygen. It also contains Riboflavin (vitamin b2) which improves energy metabolism within the brain and muscle cells thus, helping create proper energy production in cells.

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