Fatigue and lack of energy are common complaints for those trying to juggle the multiple demands of daily life. Food is the most important source of energy for the body, but the boost in energy levels from sugar-rich, high-carb foods is only temporary and comes at a price. After the sugar-induced energy rush wears off, you are left feeling even more drained than you felt in the first place. The key to longer lasting energy levels lies within the types of foods you choose to eat.

These foods should give you a steady and consistent supply of energy so you can accomplish your daily goals.



Protein takes longer to digest and is digested at a more even rate, and eggs are full of protein. In fact, eggs have the proper amino acid balance to be considered a nearly perfect protein for the human body. Protein will help to increase your energy levels while helping you to build or maintain your muscle mass. Eggs are also a good source of vitamin B, which is necessary for proper metabolism to give your body the energy it needs.




Almonds are another good source of protein. Almonds also contain healthy fats, which are also slower to be digested and can keep blood sugar levels steady for consistent energy levels. Almonds are also a good source of fibre. Fibre makes your meal take longer to digest, making you feel fuller for longer, as well as giving you a steady boost in energy. Almonds are also a good source of magnesium, which has been found to help your body use energy more efficiently, especially during exercise and other physical activities.




Water is extremely important when it comes to energy levels. Drinking a glass of cold water can help you to feel refreshed and energised. Even slight dehydration can have a huge impact on your energy levels and mental functioning. Water is necessary for proper metabolism of food into energy, as a way to transport that needed energy into the cells, and as a way to remove toxins from the body that can lead to feeling run down and sluggish.



Soybeans are full of protein and fibre and are good to use as a snack after a strenuous workout to help in the body’s recovery process. Vitamins and minerals in soybeans also help the body to break down carbohydrates and other nutrients and transport this energy into the cells for them to work more effectively.


Broccoli and green leafy vegetables contain important vitamins, minerals, and other beneficial ingredients, such as flavonoids, that have antioxidant and anti-inflammatory effects. Oxidative stress and inflammation can result in fatigue and damage to the body’s cells, preventing the proper metabolisation of foods into energy.


Bananas are filling and full of important vitamins and minerals such as potassium and vitamin B. Bananas help to slow down digestion, which can allow for a more consistent and even level of energy disbursement to the body. Potassium is helpful in maintaining a proper electrolyte balance in the body, which is beneficial in keeping proper hydration.



Coconut and coconut oil can help you to feel full longer and they give you more consistent energy levels, as fat is digested more slowly than carbs. Also, the fat in coconut is turned more efficiently into energy than many other types of fat, which can help prevent the typical sluggishness experienced by the digestion of many foods that have higher levels of unhealthy fats.


Blueberries are also rich in antioxidant and anti-inflammatory nutrients, which can help the digestive system metabolise foods into energy for cell use. However, blueberries contain extra nutritional benefits of anthocyanins. Anthocyanins are great at boosting mental functioning, including concentration, memory, and cognitive performance.


Salmon is high in lean protein, which is slower to digest, thereby creating consistent levels of energy. Salmon also contains high levels of omega-3 essential fatty acids, which are important for your metabolism, increased energy, and increased brain health and mental functioning. Eating salmon also helps reduce inflammation in the body, which can cause you to feel fatigued.


Yoghurt is high in protein and probiotics that help the digestive system stay healthy. This helps reduce levels of fatigue and promotes proper metabolisation of foods into energy. Grab a spoon of yoghurt to stay awake, full of energy and focused out at work.


Eating healthy foods that give you a consistent and steady supply of energy can help you to complete your workout more easily, remain more focused at work, and leave you with enough energy for activities at home. To get the most energy sustaining benefits from your food, eat smaller, more frequent meals, and be sure you don’t skip meals throughout the day.

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