Nourishing & High Energy Foods To Beat Fatigue

 

Are you tired of feeling tired all the time? Well, the answer could be what’s on your plate!

The foods we eat can have a direct influence on the way we feel and may be the cause of your energy crash. From slow-release carbs to protein-packed snacks, the right foods can have a significant impact on your energy levels and supercharge your day.

In this guide, we will be breaking down the ultimate high-energy foods to help you fight fatigue and feel refreshed all day long.

 

How does food give energy?

 

Picture our bodies as an exciting journey, with macronutrients acting as the fuel that drives us forward and keeps the experience enjoyable. Macronutrients are proteins, carbohydrates, and fats; these nutrients are required in large amounts. Energy from food is measured in calories (kcal).

An average adult man will need 2,500 kcal, while an average adult woman will need 2,000 kcal a day (1). Per gram, fats provide the most calories at 9 kcal, followed by proteins and carbohydrates, which each deliver 4 kcal per gram.

But it’s not just about munching on high energy foods; it’s also about making savvy food choices to keep your energy levels cruising smoothly.

 

What food gives you energy?

 

1. Avocados

 

Packed with protein and bursting with unsaturated fats, including omega 3 and omega 6 fatty acids. So, go ahead and pile on the avocado to your salad, whip up some guacamole, or just smash it onto whole grain toast with a perfectly poached egg. Trust me, that’s not just brunch; it’s your ultimate weapon against fatigue!

 

2. Blueberries

 

These scrumptious little berries are not just a tasty treat; they are also loaded with vitamins and minerals, for the micronutrient, to elevate your micronutrient intake. And as if that weren’t enough, they’re bursting with antioxidants called anthocyanidins—think of them as tiny superhero warriors fighting off free radicals (2).

 

3. Kale

 

Rich in vitamin C for the maintenance of normal immune function, as well as vitamin K for supporting bone health. This nutrient powerhouse is also super charged with iron, a mineral needed to carry oxygen to tissues and cells in the body – low iron stores can lead to fatigue (3).

 

4. Dark Chocolate

 

Indulging in high-quality chocolate with a hefty cocoa content and minimal sugar is your ticket to reaping the rewards of this delightful treat. Just like caffeine, chocolate may have an impact on serotonin levels, that plays an important role in mood stabilisation (4). Just a couple of squares is all it takes to put some pep back into your step—this isn't just a snack; it's a portable energy-boosting champion!

 

5. Nuts

 

Nutritionally dense and packed with energy supporting goodness. It’s the protein, healthy fats, vitamins and minerals that make this food source a go-to when energy levels need a lift. Lacking inspiration – discover our whole food range.

 

6. Seeds

 

Much like nuts, seeds are great for giving your body nutrients like healthy fats, fibre and protein. If you are wanting an extra amount of omega-3 fats, then why don’t you try our Omega 3 Seed Mix.

 

7. Bananas

 

Well-known for their potassium rich properties, this fruit also boasts a host of other nutrients, like vitamin B6, which can contribute to a reduction in tiredness and fatigue.

 

8. Oats

 

Providing energy that keeps on giving, this popular breakfast item has a low glycaemic index 95). This means it gives a slow release of glucose into the bloodstream, think of it as a tortoise in the race against refined carbohydrates.

 

9. Beans

 

From cannellini beans to green beans, the main nutrient supplied by these gut-loving foods are complex carbohydrates. Complex carbohydrates refer to three or more sugars linked together, making it more difficult for your body to break down.

 

10. Eggs

 

Naturally rich in the B vitamins, like vitamin B2 and vitamin B12, which can contribute to the reduction of tiredness and fatigue. Also, providing a rich source of protein, which is thought to digest slower than other macronutrients (6).

 

11. Wholemeal grains

 

A steady flow of energy that does not fizzle out! From wholemeal bread, to rice, and pasta – they all count! Wholegrains are also a great source of fibre, which can support digestion.

 

12. Fortified cereal

 

Cereals can provide sustainable energy, fibre, and fortified versions can cover some vitamins and minerals you may not get enough your diet. Top with the fruit of your choice for some additional energy-supporting micronutrients.

 

13. Lean proteins

 

Energy boosting foods like chicken breast, turkey, and fish can all be more satiating than other macronutrients.

 

14. Water

 

While water will not provide energy in the form of calories, getting enough daily will prevent dehydration (7). Dehydration often saps your energy, making you feel fatigued. Using a bottle which has measurements can help you reach your daily 2 litres of fluid.

 

15. Coffee

 

Coffee can support with alertness and attention. It is recommended that you limit caffeine to 400mg (or 200mg during pregnancy) daily (a cup of coffee has around 90mg caffeine) (8).

 

What is the best breakfast to eat for energy?

 

Whether you are all about the sweet, or leaning towards the savoury, a hearty breakfast is your key to giving you the energy you need for the day.

Balancing your breakfast with a good mix of energy supporting carbohydrates, protein, and fats, that can reduce that mid-morning slump. Check out these swaps below for foods that give you energy.

• Swap white toast ? wholemeal toast
• Swap highly refined cereal ? wholegrain cereals (like wheat bran, oats, and barley)
• Swap fried eggs ? poached eggs
• Swap cereal bars ? homemade energy balls

Get your micronutrient hit by sprinkling seeds, using nut butters, and adding your favourite fruit and vegetables to the mix. Wondering if trending breakfast items are worth the hype? Check out our blog post on the modern breakfast.

 

What snacks give you energy?

 

When life gets hectic, and you need a quick pick me up to your day, grabbing a snack can sustain your energy levels. Why not try some of our energy ball ideas, including mango and coconut, cocoa and dates, or goji berry and cashew nut energy balls. All these recipes are packed with micronutrients for that energy support your body is looking for. Why not batch make these at the weekend to keep you going for the week?

Supercharging snacks can keep you fuller for longer. Rather than thinking about what we can take away from meals and snacks, thinking about what we can ‘add’ to something can make snacks nutritionally balanced, can sustain your satiety. For example, if you are craving a cookie, you could improve this snack by adding some Greek yoghurt and Brazil nuts for some protein and healthy fat. Next, break up the cookie and sprinkle it on top. Why not also add some fresh fruit for additional micronutrients. Now we are still fulfilling that sweet craving while also maximising the energy and nutrient content of this meal.

 

What food does not sustain energy?

 

1. Refined carbohydrates

 

These get broken down into glucose quickly. White grains, like rice, bread, and cereals, all can give you a quick bout of energy, but won’t fulfil you long-term.

 

2. Sugar

 

Sugar may feel like the swift fix that you need, but it can often be a rollercoaster of energy highs and lows, leaving you feeling drained and craving more.

 

3. Fried foods

 

Ever felt sluggish after eating a large fry up? Fried foods can be a digestive dilemma. High amounts of fat and low amounts of fibre can slow down digestion, leading to that heavy, lethargic feeling (9).

 

4. Alcohol

 

Affecting our natural sleep rhythms, alcohol can wreak havoc on your natural sleep cycles (10). Limit alcohol to 14 units per week (11), and ensure you are drinking plenty of water to reduce your risk of dehydration, as well as having alcohol-free days.

 

Other ways you can support your energy levels

 

1. Stress and challenging situations can really drain your battery but fear not! Chatting with friends, practicing some yoga, or meditating, can turn that tension into tranquillity. Developing habits to combat stress can not only fight fatigue but also work wonders for your cognitive health.
2. Step outside and let nature work its magic. It can be a good way to recharge your vibe and kick stress to the curb like a boss! In fact, research suggests that being out in nature has relaxing properties, which may support to feel more energised in the long run (12).
3. Sleep is an essential part of fighting fatigue. Aiming for 7-9 hours of shut-eye a night can keep sleep-related fatigue at bay. Practicing good sleep hygiene is an important step in this routine. To create a serene sleep environment, limit electrical devices and artificial light before bed, you may consider charging your phone in another room to avoid temptation. Still unsure what is sabotaging your sleep? Check out these 6 common reasons why you can’t sleep at night.
4. Sure, exercise demands energy and can feel like a workout for your body’s patience, but here’s the kicker: research suggests that the amount of time you take to workout can increase feelings of energy and vitality (13). If you are short on time, why not follow our tips on staying active with a busy schedule. Who knew breaking a sweat could be the secret to boosting your battery life?
5. Supplements for fighting fatigue may be useful for some people who have specific deficiencies. But, if you are unsure which nutrients need to be addressed to support energy levels, a multivitamin, like our Multi-Max Recharge, may be a good starting point. Our nutrient requirements can change as we age, so look out for multis that are age specific.

 

Final thoughts

 

Energy boosting foods can support you in fighting fatigue. So, fuel your body wisely and make intentional food choices—because when you eat right, you not only combat fatigue but also empower yourself to tackle whatever life throws your way!

To learn more about how you can support your energy levels and combat fatigue, check out our comprehensive health blog. Alternatively, why not get in touch with our expert Nutrition Advice team who provide free and confidential advice?

 

References

 

1. The Scientific Advisory Committee on Nutrition (2011) Dietary Reference Values. London: The Stationery Office.
2. Bendokas, V., Stanys, V., Mažeikien?, I., Trumbeckaite, S., Baneine, R. and Liobikas, J. (2020) ‘Anthocyanins: From the Field to the Antioxidants in the Body’, Antioxidants, 9(9), pp. 918.
3. Jere, H. and Thomas, B. (2001) ‘Iron Deficiency and Reduced Work Capacity: A Critical Review of the Research to Determine a Causal Relationship’, The Journal of Nutrition, 131(2), pp. 676S-690S.
4. Socci, V., Tempesta, D., Desideri, G., De Gennaro, L., Ferrara, M. (2017) ‘Enhancing Human Cognition with Cocoa Flavonoids’, Frontiers in Nutrition, 16(4), pp.19.
5. Tosh S.M., Chu Y. (2015) ‘Systematic review of the effect of processing of whole-grain oat cereals on glycaemic response’, British Journal of Nutrition, 114, pp. 1256–1262.
6. Vedlhorst, M., Smeets, A., Soenen, S., Hochstenbach-Waelen, A., Hursel, R., Diepvens, K., Lejeune, M., Luscombe-Marsh, N. and Westerterp-Plantenga, M. (2008) ‘Protein-Induced satiety: effects and mechanisms of different proteins’, Physiology & Behavior, 94(2), pp. 300-307.
7. Masento NA, Golightly M, Field DT, Butler LT, van Reekum CM. (2014) ‘Effects of hydration status on cognitive performance and mood’, British Journal of Nutrition, 111(10), pp. 1841–1852.
8. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (2015) ‘Scientific Opinion on the safety of caffeine’, EFSA Journal, 13(5), pp. 4102.
9. Hervik AK, Svihus B. (2019) ‘The Role of Fiber in Energy Balance’, Journal of Nutrition and Metabolism, pp. 4983657.
10. He, S., Hasler, B.P. and Chakravorty, S. (2019) ‘Alcohol and sleep-related problems’, Current Opinion in Psychology, 30, pp. 117-122.
11. NHS (2024) Alcohol units. Available at: Alcohol units - NHS
12. Song,C., Ikei, H. and Miyazaki Y. (2016) ‘Physiological Effects of Nature Therapy: A Review of the Research in Japan’, International Journal of Environmental Research and Public Health, 13(8), pp. 781.
13. Loy, B. D., O’Connor, P. J. and Dishman, R. K. (2013) ‘The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis’, Fatigue: Biomedicine, Health & amp; Behavior, 1(4), pp. 223–242.