Best Foods for Boosting Your Energy and Stamina

Do you feel tired throughout the day? Do you run out of energy as the day progresses? If so, you’re not alone. This happens to most people, but the good news is that you can do something about it.

What you eat plays a significant role in your energy and stamina levels. When you learn how to eat well throughout the day, you will begin to see changes in your energy levels. And that will not only help you physically, but it will give you an emotional boost, for when your body feels well, your mind will too.

So if you’re relying on energy drinks or too much coffee to get you through the day, read on for great foods to add to your diet. It may just be that your body isn’t getting the nutrition you need.

Complex Carbohydrates

Complex carbs include whole grains, beans, nuts, and fiber-rich fruits and vegetables. WebMD explains that “complex carbs take longer to digest, satisfy your hunger, and provide a slow, steady stream of energy.” So whether you’re looking for a great midday snack or the perfect breakfast or lunch, try bananas, berries, apples, whole-grain pasta and breads, some almonds or walnuts, or a nice bowl of oatmeal.

Lean Proteins

Lean proteins like chicken, turkey, eggs, legumes, and tofu have many health benefits and can help fight fatigue. According to Healthline, these benefits include:

• Maintaining muscle mass
• Preventing malnutrition
• Reducing systemic inflammation
• Slowing digestion
• Keeping you fuller for longer
• Preventing glucose spikes and crashes

So instead of grabbing a fast-food burger, make your own meals and pack lunches. Meal prep and a little planning can go a long way to improving your nutrition. Try grilled chicken with a side of vegetables or a grilled turkey sandwich on whole-grain bread. Hard boil some eggs to have handy if you want a quick snack in the afternoon, or buy bags of nuts and keep them available when you want something crunchy.

Healthy Fats

Healthy fats include fish, olive oil, avocados, nuts and seeds, and even nut butters. Sanford Health explains that “healthy fats are important for long-duration energy and fighting inflammation.” Combine these fats with some of the other energy-producing foods mentioned above, and you can make a great meal or snack, such as avocado toast on whole-grain bread or vegetables dipped in almond butter or guacamole.

Greens

Leafy greens like kale and spinach are high in antioxidants, such as vitamins A and C. Plus, they are great sources of fiber, folic acid, and are rich in vitamin K, iron, and potassium. These nutrients help give you the sustained energy you need to make it through your day. But not everyone gets enough green leafy vegetables in their diet. A great alternative is Performance Inspired’s Greens for Life—a greens powder easily mixed with water that helps improve digestion, boosts immunity, increases energy, aids in cognitive functioning, reduces inflammation throughout the body, enhances mental clarity, and more!