7 Energy-Boosting Foods to Get You Moving - Crozer-Keystone Health System - PA

Published on August 12, 2015

7 Energy-Boosting Foods to Get You Moving

While food in general can increase your energy levels by simply supplying calories, there are certain ones that can give you an even longer-lasting boost.

Food in general can increase your energy levels
by simply supplying calories, but some food
 can give you an even longer-lasting boost.

It’s three in the afternoon and you’re doing everything in your power to not fall asleep at your desk. We’ve all been there. But how do you re-charge when you’re feeling run down?

If your answer is “coffee with a double shot of espresso,” your world is about to change forever.

According to a number of studies, the foods you eat can significantly impact how much energy you have throughout the day. In fact, changing your diet overall can improve your metabolism for the better. While food in general can increase your energy levels by simply supplying calories, there are certain ones that can give you an even longer-lasting boost.

Eating foods that naturally boost your energy will also help you to avoid the crashes that come with caffeine. These energy-boosting foods will not only give you the energy to get through the day, but keep you fueled for during your next workout.


If you’ve banished any carb-related food from your diet, you may want to reconsider. Carbohydrates are your body’s favorite source of energy, making it essential for a mid-day energy boost. What you do need to be aware of, however, is the type of carb you’re consuming. Avoid processed and sugary foods, which causes blood sugar levels to spike and fall shortly after, ultimately resulting in drowsiness. Instead, choose whole grains, wheat bread, brown rice, or whole-grain cereal. Your body will absorb these at a much slower rate, keeping your blood sugar and energy levels stable. They’re also packed with fiber, which helps keep you fueled throughout the day.


Brazil nuts, cashews, almonds and hazelnuts are great snacks for when your eyes are getting heavy. Why? Because they’re packed with a ton of goodies, including protein and magnesium, which is essential for converting sugar into energy. When you’re low on magnesium, you’ll be low on energy.

Lean Meats

Pork, beef, turkey and skinless chicken with a low fat percentage are great sources of protein. These lean meats also contain an amino acid, known as tyrosine, which increases the levels of important brain chemicals that help you feel more focused and alert.

Fatty Fish

This is the time when fat is a good thing. Fatty fish such as tuna, salmon and trout all contain omega-3 fatty acids, which are important for absorbing key antioxidants. They can also help boost your mood and energy levels too!

Fruits & Veggies

Apples, berries, tomatoes and seasonal produce are all great sources of the nutrients you need to keep you going through the day.

Dark Chocolate

Chocoholics, rejoice! Small portions (we said small!) of this sweet treat can actually be really good for you. It contains antioxidants, caffeine and the stimulant theobromine, which is perfect for a quick energy boost.


By staying well hydrated, you can prevent getting tired in the first place. Not getting enough water can cause your metabolism to slow down, ultimately draining you of energy.

In addition to the type of food you eat, you might also want to have small meals or snacks every three to four hours. This will keep your blood sugar levels balanced and prevent you from feeling tired. Exercising is another way to stay more alert and focused during the day. The more active you get, the more energy you’ll have—even a 15 minute walk can be helpful!

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