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People stretching on yoga mats - foods for sustained energy

What To Eat For More Energy

Most people feel tired or out of energy on a daily basis and will usually resort to coffee or an energy drink. This is only a temporary boost in energy and will leave you feeling tired again after a few hours. However, if you eat right and include certain foods in your diet, you'll have enough energy to fuel you for the whole day. Continue reading to learn more about some foods for sustained energy.

Foods For Sustained Energy


Apples are one of the most popular and common fruits in the world. They are also a great source of carbohydrates and fiber and can provide a slow release of energy throughout the day. One study found that the antioxidants in apples slow down the digestion of the carbs which in-turn slowly releases energy. Make sure you are eating whole apples for sustained energy as juices have the fiber removed.


Due to all of their health benefits, avocados are considered to be a superfood. In fact, one major benefit is that they are rich in healthy fats and fiber. These fats can be stored in the body and used as energy later on. For more on avocados, check out one of our previous blog posts here.


Bananas are a great food for more energy because it is a great source of carbs, potassium and vitamin B6. These are all thought to be useful to help boost the energy levels in your body. One study found that eating a banana before a 75km (46.6 Miles) cycling trial was just as good as a carbohydrate drink when improving the performance of endurance athletes. What this means is that bananas may have the ability to give you the energy you need for long strenuous activities.


Despite there being hundreds of different kinds of beans the nutrients they provide are very similar. They are a great source of carbohydrates fiber and protein. One study looked into some of the benefits of beans. The researcher found that beans contain antioxidants that can help in fighting inflammation. In addition to that, they also found that these antioxidants could promote energy.


Eggs are an excellent choice because not only are they great at providing the energy you need, they are also very versatile and can be cooked in a wide variety of ways. One study found that the protein that eggs provide can give your body a slow and steady source of energy without causing spikes in blood sugar. Another benefit that eggs have is that they are rich in B vitamins which can help break down food into energy.

Fatty Fish

Fatty fish such as tuna and salmon are great sources of protein, b-vitamins and fatty acids, which makes them some of the best foods to include in your diet. In fact, a serving of salmon or tuna can provide you with the recommended daily intake for vitamin B12. One study found that vitamin B12 works with folic acid to make red blood cells and also helps iron work better in the body. This is important because having optimal levels of iron and red blood cells can help reduce fatigue whilst also increasing energy.


Dehydration is when the body does not have enough water to function properly. Some signs of dehydration are dizziness, rapid breathing, and dark yellow urine. In addition to that, dehydration can cause you to feel fatigued and even lethargic and sluggish. To avoid these symptoms and dehydration, you need to be consistently getting water into your body. One study found that drinking water can possibly give you a boost of energy and help fight off the symptoms of dehydration. To avoid dehydration, many health experts recommend following the 8x8 rule. This is drinking eight 8-ounce glasses of water each day. Another way to avoid dehydration is to just simply drink water whenever you are thirsty. Check out this article to learn about the Health Benefits Of Drinking Water.


There are many foods for sustained energy. It is important to consider that eating these foods just once will not be as effective as including a wide variety of them in each meal as that is the best way to ensure you are getting the nutrients to help give you more energy. Be sure to check out one of our previous articles to learn about How Cocoa Affects The Body.


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