Foods That Can Boost Your Energy

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Foods That Can Boost Your Energy

There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood. The greatest way to keep our energy levels high and our moods stable; is to eat foods that are rich in protein and of course to exercise regularly.

Eating foods high in protein is important because it can make us healthier and more productive through the day. Therefore, it’s ultimately important to start our day right.

If you want to feel energized and full for longer, you should make sure to eat a nutritious breakfast with a lot of protein. Otherwise, the wait from breakfast to lunch might feel too long.

Proteins are filling, provide a boost of energy and brain power and are a great choice for breakfast, plus they keep you full until the next meal.

Protein is built from amino acids and is known to aid in muscle strengthening and repair, brain power, organ functioning, transportation of blood cells, and weight maintenance.

Following are 10 wholesome forms of protein that are both delicious and satisfying.

1. Eggs


Eggs make for an incredible breakfast to start the day off on a high note. Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy and they also have Vitamin D to maintain strong bones. Plus, they’re one of the best sources of protein. In addition to its protein content, eggs are rich in choline to boost mental alertness. Eggs are extremely versatile: make them in an omelet for breakfast, scramble them or hard-boiled them for a snack.

2. Natural Greek Yogurt


Natural Greek yogurt has a lot of protein to provide long-lasting energy. It can make for a great breakfast as it  can be paired nicely with other high-fiber and high-antioxidant foods for extra carbohydrates and vitamins. Throw some berries with flaked almonds in a yogurt, or add bananas, kiwi and coconut.   Probiotics are the good bacteria found in yogurt with can help to facilitate changes in the microflora of the gut and enhance the body’s immune system.

3. Nuts


Nuts  are the ideal combination of healthy fats, fiber and protein. The best and richest in protein are almonds, walnuts, and pistachios. Also, ensure you buy the unsalted type. The protein and fiber in nuts will also fill you up and create a sustainable energy boost. However, keep portion sizes in mind as opposed to mindless snacking because nuts are also high in fat.

4. Lean Meats

Lean meats

Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. Meats also contain vitamin B-12, which may help ease insomnia and depression.

5. Fish

salmon fish

A can of tuna in water for lunch makes for a quick and convenient meal, and cooking salmon for dinner is simple to prepare and can be ready in under ten minutes. Oily fish is high in protein and healthy omega 3 fatty acids to decrease inflammation, leading to greater mental alertness and brain health, and keep energy levels high.

6. Cottage Cheese

cottage cheese

While most cheese hardly has a reputation as a diet food, cottage cheese has long been a staple in many health conscious diets.One of the benefits of eating cottage cheese is its protein content. Cottage cheese consists of casein, a type of protein that is slow-acting to provide sustainable energy and keep you full throughout the day.

7. Beans


Beans are an extremely high source of fiber which gets digested slowly by your body and can help to stabilize your blood sugar after a meal while they are being digested. Beans are also a good source of magnesium which helps with energy on the cellular level. Magnesium is a necessary piece of Adenosine triphosphate (ATP), a coenzyme that transports energy within your cells. Without proper levels of magnesium, your body’s digestion, absorption, and the utilization of nutrients from food is slowed down and you won’t have as much energy from food to use.

8. Dark leafy greens

dark green leafs.jpg

Leafy green vegetables are a good source of protein. One cup of kale packs 6g of protein, one cup of turnip greens 1.2g of protein, mustard greens 1.5g of protein and Bok Choy 1g of protein. This is great news for vegans and vegetarians because leafy greens make for an excellent high-protein food that can provides tons of sustainable energy. Make a delicious salad or use them to make a protein shake for a snake.

9. Water


Last, is hydration. Staying hydrated can help you avoid getting tired. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue. Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.

10. Exercise for Energy

Exercise for Energy

Besides diet, exercise is another tried-and-true way to boost energy and mood. Even a single 15-minute walk can be energizing, and if you’re more active, you’ll get more benefits.


When energy sags, grab something with protein and pair it with a complex carbohydrate; the protein will keep you strong, mentally sharp and motivated through the day. To add benefit to the food you eat also stay hydrated and try to include exercise into your daily routine. Choosing the right foods along with keeping hydrated and excising will keep your energy levels up and your mood in check.

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