ENERGY GIVING FOODS TO SOLVE YOUR ENERGY WOES.

If you can barely keep your eyes open during the workday or have a tough time making it through that dreaded afternoon slump, it might be time to rethink your diet. Instead of popping open a sugary, belly-fattening energy drink or pouring yet another cup of coffee, load up on these nutrient-rich, energy-sustaining foods that give you energy to keep you going all day long.

Foods rich in complex carbs and protein are the best picks for all-day energy, according to the registered dietitians and nutrition experts we talked to. The goal is to keep your blood sugar stable and avoid those drastic spikes and dips that will leave you feeling starving and sluggish. So stock up on these powerful foods that give you energy, and keep your energy levels up from breakfast through dessert. And while you're at it, be sure to stock up on The 7 Healthiest Foods to Eat Right Now.

Cottage Cheese

One cup of cottage cheese contains 25 grams of protein, and a study published in the journal Appetite shows that the satiating effects of cottage cheese are similar to the satiating effects provided by eggs. I love how cottage cheese is a no-cook way to add protein to a variety of different meals and snacks."

Salmon

One of my favorite energy-boosting foods is salmon. Chock-full of nutrients, salmon is a food that contributes to many positive health benefits, including energy levels, thanks to B vitamins, particularly B12 which may help boost energy and fight fatigue naturally. Additionally, salmon is one of the few natural sources of vitamin D, which may also help combat fatigue, causing you to feel more energized."

Steel Cut Oats

Steel cut oats raise blood sugar less than rolled oats and have more health benefits due to the way they are processed. Steel cut oats are never cooked and start from the whole grain that is passed through sharp, steel blades that cut the oats into thin slices. This helps the oats retain more fiber and protein and provides a dense and hearty texture, so I find them more satisfying than a bowl of instant or traditional oats."

Greek Yogurt

One of my favorite foods that give you energy is plain, Greek yogurt because it has 18 grams of protein per 6 oz serving. I like to add fresh fruit on top and a tablespoon of chopped almonds. This is a great afternoon snack and can also serve as an on-the-go breakfast. As an added bonus, Greek yogurt provides calcium to help strengthen bones – extremely important for anyone who might not get enough calcium during the day or for those at risk of osteoporosis."

Roasted Chickpeas

Instead of crackers, chips, or pretzels, I like to roast chickpeas in Thrive culinary algae oil. Half a cup of chickpeas provides 15 grams of protein which helps to hold me over until my next meal, and algae oil provides heart-healthy monounsaturated fats. You can also add roasted chickpeas to a salad in place of croutons for some extra crunch.

FRESH FOOD FAST

Foods That Can Give You More Energy

Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun!

Many people feel tired or rundown at some point during the day. A lack of energy could affect your daily activities and make you less productive.

Perhaps not surprisingly, the type and quantity of food you eat play essential roles in determining your energy levels during the day.

Even though all foods give you energy, some foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.

1. Bananas

Bananas may be one of the best foods for energy. They’re an excellent source of complex carbs, potassium, and vitamin B6, all of which can help boost your energy levels (1Trusted Source).

2. Fatty fish

Fatty fish like salmon and tuna are good sources of protein, fatty acids, and B vitamins, making them great foods to include in your diet.

A serving of salmon or tuna provides you the recommended daily amount of omega-3 fatty acids and vitamin B12 (2Trusted Source).

Omega-3 fatty acids have been shown to reduce inflammation, which is a common cause of fatigue (3Trusted Source).

In fact, some studies determined that taking omega-3 supplements could decrease fatigue, especially in cancer patients and those recovering from cancer.

Furthermore, vitamin B12 works with folate to produce red blood cells and help iron work better in your body. Optimal levels of red blood cells and iron can reduce fatigue and increase energy.

3. Brown rice

Brown rice is a very nutritious food. Compared with white rice, it’s less processed and retains more nutritional value in the form of fiber, vitamins, and minerals.

One-half cup (50 grams) of brown rice contains 2 grams of fiber and provides a large portion of your recommended daily intake (RDI) of manganese, a mineral that helps enzymes break down carbs and proteins to generate energy.

Additionally, thanks to its fiber content, brown rice has a low glycemic index. Therefore, it could help regulate blood sugar levels and promote steady energy levels throughout the day.

4. Sweet potatoes

Aside from being delicious, sweet potatoes are a nutritious source of energy for those looking for an extra boost.

A 1-cup (100-gram) serving of sweet potatoes could pack up to 25 grams of complex carbs, 3.1 grams of fiber, 25% of the RDI for manganese, and a whopping 564% of the RDI for vitamin A (8).

Thanks to sweet potatoes’ fiber and complex carb content, your body digests them slowly, which provides you with a steady supply of energy

5. Coffee

Coffee might be the first food you’d think to consume when you’re looking for an energy boost.

It’s rich in caffeine, which can quickly pass from your bloodstream into your brain and inhibit the activity of adenosine, a neurotransmitter that quiets the central nervous system (10Trusted Source).

As a result, the production of epinephrine — a hormone that stimulates the body and brain — increases.

Even though coffee only provides two calories per cup, its stimulatory effects can make you feel alert and focused.

It’s not recommended to consume over 400 mg of caffeine, or about 4 cups of coffee, per day.

6. Eggs

Eggs are not only a tremendously satisfying food but also full of energy that can help fuel your day.

They’re packed with protein, which can give you a steady and sustained source of energy.

Additionally, leucine is the most abundant amino acid in eggs, and it’s known to stimulate energy production in several ways (11).

Leucine can help cells take in more blood sugar, stimulate the production of energy in the cells, and increase the breakdown of fat to produce energy (11Trusted Source).

Moreover, eggs are rich in B vitamins. These vitamins help enzymes perform their roles in the process of breaking down food for energy.

7. Apples

Apples are one of the most popular fruits in the world, and they’re a good source of carbs and fiber.

A medium-sized apple (100 grams) contains about 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fiber .

Due to their rich content of natural sugars and fiber, apples can provide a slow and sustained energy release.

Furthermore, apples have a high antioxidant content. Research has shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time (15).

Lastly, it’s recommended to eat apples whole to reap the benefits of the fiber in their skin.

8. Water

Water is essential for life. It’s involved in many cellular functions, including energy production .

Not drinking enough water may lead to dehydration, which can slow bodily functions, leaving you feeling sluggish and tired.

Drinking water could give you a boost of energy and help fight feelings of fatigue.

You can avoid dehydration by drinking water even if you’re not thirsty. Try to drink water regularly throughout the day.

With energy giving food, it’s easier to combat chronic fatigue by consuming sweets and fattening foods. Amritsr Restaurant in Dubai recommends you stick to foods that give you energy for a healthier lifestyle.

The restaurant even includes most of these ingredients in their dishes, such as paneer tikka, egg curry, palak paneer, and more. So, if you want to enjoy energy giving food items even outside your home, Amritsr is your best option.

Lack of enough energy makes one to be less productive negatively affecting your daily activities. This is because it makes one to feel extremely tired. What you need to know is that some foods contain great amounts of nutrients that are responsible for the increment of your body energy levels. The fact remains that all foods that you take in will give you some amounts of energy, but there are some foods with high amounts of nutrients that increase your energy levels and also maintain all your focus as well as alertness throughout your day. Here we have a list of energy giving foods that will promote your energy levels.

Any bodybuilder understands that the right bodybuilding foods are essential for success. This reality is something that anyone in Ghana and beyond wanting to join the sport must bear in mind. You need to invest in the right types of food to build muscles. Fortunately, it is not difficult to identify foods that will make this dream come true. With the right exercise and food, anyone can grow their body into what they desire.

If you are interested in bodybuilding, then you have probably asked yourself several questions, among them being, "What foods do bodybuilders eat?" Apart from exercising, it is obvious that food plays a crucial role in attaining the right body for a bodybuilder. As you try to figure out what bodybuilders should not eat and what they should always eat, it is helpful to first start with the basics. It is not just about building muscles and having a huge body. Bodybuilding requires a lot of discipline because it will not always be easy.

While food is a major component in the process of attaining the right body, it is not always about eating a lot of food as it is about eating the right food. You may need to come up with the right bodybuilding food definition to get it right. As such, you should take note of the fact that a bodybuilding diet is focused on foods that help build muscles and reduce fats. This goes to show that your diet should mainly comprise of proteins and complex carbohydrates. Avoid processed foods and go for whole meals such as whole grain pasta and bread as well as wholemeal cereals if you must take them.

The fact that you will be doing progressive resistance exercise to build your muscles means that you should supply enough nutrients to support the process. This explains why professional bodybuilders go as far as dividing their meals into 5 to 7 meal portions since their bodies require sufficient nourishment. Consider the following foods if you want to start this journey.

Remember that there may be a lot of foods out there to consider in your bodybuilding journey, but some may be very expensive. Fortunately, canned spinach is something most people can afford. Choose the canned one instead of fresh spinach if availability may be a challenge. If you have access to more fresh spinach because you have grown a garden for yourself or know of a place where you can get constant supply, then, by all means, opt for the fresh garden ones. Sauté the spinach in olive oil for a little extra protein.

Eat chocolate. Sure chocolate’s got caffeine, but that’s not the only reason it offers a quick pick-me-up. Flavonoids found in cocoa have been shown to boost cognitive skills and improve mood.