At the height of summer, the sun hits you and drains your energy. You lose a lot of fluid by sweating. And then you end up feeling lethargic. You need to practice following your daily routine. But, there is a way to stave off lethargy – with some of the best energy foods! Some energy-dense foods can boost your metabolism and also give you a quick energy boost:
Names of foods that give energy
Bananas are sweet fruits that are food that gives us energy. Bananas are rich in potassium and fiber. They are packed with natural sugars like glucose, fructose and sucrose and as soon as they enter your body they give you an instant energy boost. The energy released will last longer. Plus, bananas are high in fiber, which improves gut health and speeds up metabolism. A faster metabolism will make you feel more energized.
A serving of banana contains approximately 110 calories, 30 grams of carbohydrates and 1 gram of protein.
2. Coconut water
Coconut water is one of the best refreshing drinks to supplement your daily water intake. It hydrates you, provides energy and eliminates all harmful toxins from your body. It contains minerals that maintain water balance in your body and help regulate your body temperature. It is also the best thing to consume after prolonged exercise, especially in the summer.
100 ml of coconut water contains about 19 calories, 61 mg of potassium and about 5.45 mg of sodium.
3. Brown Rice
Extremely nutritious brown rice helps provide a good amount of energy. Manganese helps enzymes break down carbohydrates and proteins to create energy. Brown rice is less processed than white rice and thus retains most of its nutritional value.
195 grams of brown rice contains about 3.5 grams of fiber and provides 88% RDI for manganese. 100 grams of brown rice contains approximately 111 calories.
4. Oily fish
Fatty fish like tuna and salmon are good sources of protein, fatty acids, and B vitamins. These should be included in your daily diet for the need for omega-3 fatty acids that lower inflammation , a common cause of fatigue. It is especially essential for cancer patients and those recovering from cancer. Vitamin B12 works with folate to produce red blood cells and ensures that iron works better in your body for increased energy.
3 ounces of salmon contains about 175 calories, 10 grams of fat, and 1.7 grams of omega-3 fatty acids. Tuna has about 109 calories, less than 1 gram of fat, 0 grams of carbs, and 24 grams of protein.
Avocados are rich in healthy fats, which increase optimal blood fat levels and improve absorption of various essential nutrients. These are used as energy sources. It also contains B vitamins and fiber which help maintain good energy levels.
About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids. Additionally, the fiber in avocados contains 80% of their carbohydrate content.
6. Sweet potato
Due to the complex carbohydrate and fiber content of sweet potatoes, your body digests them more slowly. The manganese in sweet potatoes also helps break down nutrients in the body to generate energy.
They stave off your hunger pangs, give you all the nutrients you need, and keep you hydrated and fresh on a hot, sweltering day.
A medium-sized sweet potato contains about 23 grams of carbohydrates and 3.8 grams of fiber.
Chocolate contains sugar and caffeine, both of which cause cortisol and adrenaline levels to rise and lead to an energy boost. Take small pieces of chocolate 2-3 times a day to keep you fit.
Chocolate has several antioxidant properties and may help reduce the risk of high blood pressure, cholesterol, and inflammation.
A 100 gram packet of dark chocolate contains approximately 604 calories, 43 grams of fat and 46 grams of carbohydrates.
8. Dried fruits
Dried fruits are dehydrated fruits such as dates, watermelons, raisins, cherries and apricots. They contain no unhealthy refined sugars. Thus, even people with diabetes can consume it without any fear. Dried fruits contain natural sugars like raisins have about 59%, dates have 65% and apricots have about 53%. The best time to consume these energy-dense foods is between breakfast and lunch. This will provide energy and reduce the feeling of hunger.
1 ounce of dried fruit contains approximately 84 calories.
Curd or yogurt has a cooling effect on the body. Yogurt is loaded with magnesium, a mineral that quickly releases energy in the body, making it an ideal energy food.
In addition to providing a good amount of energy, yogurt is an excellent immunity and digestion booster. It helps fight against indigestion and bloating.
1 cup or 235 grams of plain yogurt contains approximately 149 grams of calories. It is also a very good source of calciumphosphorus and riboflavin.
Coffee gives you a moment energy boost; it is high in caffeine and can pass instantly from your bloodstream to your brain. The production of epinephrine, a hormone that stimulates the body and the brain, increases due to its intake.
Coffee provides just 2 calories per cup, which is enough to have a stimulating effect that can make you feel alert and focused. You should not consume more than 4 cups per day.
Foods to Avoid
Along with any other diet, there are certain things you should avoid consuming which can slow down your metabolism and which are not even high energy foods.
- Refined grains can hamper your metabolism, which is commonly found in packaged foods like bread and pasta. It can even lead to weight gain in addition to impacting your metabolism.
- Sugary carbonated or non-carbonated drinks have also been shown to slow metabolism. Coupled with a meal, it can have an impact on the body’s energy balance. Decreased fat metabolism also allows the body to store more fat.
- Granola may seem like a good instant energy food, but it’s high in calories and fat, and its extremely high sugar content will cause your blood sugar levels to spike, making you hungrier.
Although all foods provide energy, eating a healthy diet high in complex carbohydrates may be the best way to avoid energy crashes throughout the day.
Also, eat a well-balanced diet with enough exercise, hydration, and a good amount of sleep to boost your energy levels and reduce fatigue.
Nevertheless, always consider talking to a medical professional if you experience severe or prolonged fatigue.
Frequently Asked Questions
1. What should I eat to have energy at the gym?
Here are some of the great ideas for the best pre-workout foods that will provide you with a good amount of energy for your workout:
- A fruit smoothie.
- Yogurt parfaits with granola and fruit.
- Whole grain bread with a few slices of lean meat.
- Chicken with rice and vegetables.
- Peanut butter apples and raisins.
- Greek yogurt.
2. What food should I bring to the office?
- Nuts and dried fruits
- Peppers and guacamole
- Brown rice and avocado cakes
- Grilled chickpeas
- Tuna pockets
- Apples and peanut butter
- Home made granola-bars
3. Which foods increase productivity?
When you’re looking for foods that boost your productivity, put down that unhealthy bag of chips and opt for one of these options instead:
- Green tea
- Dark chocolate
- Apple and peanut butter
- Yogurt & Granola
1. Banana like Energy source during exercise: a metabolomic approach