Low Energy

Top 5 Foods to Boost Your Energy Levels and Beat Fatigue

Waking up after a decent 8 hour kip feeling like you’ve run a marathon in your sleep; reaching for the coffee as soon as you get up in a bid to get your brain to catch onto the fact you are, actually, up; motivation to work down the drain and when you do muster up some working ability your brain feels like it’s been dipped in treacle; yawning your way through your morning Team call. Relatable?

You may think it’s a simple lack of motivation to do, well, anything, that’s the cause, but before you start searching the internet for “ways to boost motivation,” there may be a much simpler answer for how you’re feeling.

Energy – and there are numerous reasons why you may be low on it.

Your energy levels can fall into three categories: physical, mental or emotional, but whichever area you may be lacking in manifests the same way in the body – fatigue which is a “feeling of weariness and tiredness.”

Now, there are LOADS of reasons why you may be low on energy from not enough quality rest and downtime to not enough movement, or even too great a mental load from work or balancing your work/life balance. And, realistically, in order to completely banish low energy for good, the root cause will need to be addressed.

However, there are some simple changes you can make to your diet that will help give you a bit of a leg up, giving you more, yes, energy, to make the bigger changes without them seeming so daunting.

Here we'll explore the top 5 foods that can supercharge your energy levels and leave you feeling ready to tackle whatever life throws your way.

What are Energy Boosting Foods?

Credit: Well & Good, www.youtube.com/@Wellandgood 

Energy boosting foods are the unsung heroes of our daily diet.

These nutrient-dense powerhouses not only provide sustained energy throughout the day but also combat fatigue, enhance focus, and support physical activity.

Imagine foods that don't just fill you up but actually rev you up, keeping you alert and energised without the dreaded sugar crash that often follows a jolt of caffeine.

That's the magic of energy boosting foods - they work with your body to provide you with the sustainable energy you need to conquer your day.

Who can Benefit from Energy Boosting Foods?

Who can benefit from incorporating these energy boosting foods into their diet? Well, pretty much everyone! 

Whether you're a busy professional juggling deadline after deadline, an athlete looking to optimise performance, a student trying to stay sharp during study sessions, or simply someone looking to improve their overall health.

From increased motivation, better concentration, improved sleep, faster recovery post workout and even an increase in things like patience, incorporating energy boosting foods into your daily diet will have a profound impact on your life.

Our Top 5 Energy Boosting Foodie Picks

You don’t need to go far to start enjoying the benefits of adding a few energy boosting foodie choices to your diet. Nor do you need to spend your hard earned cash on supplements or invest in a super fancy diet plan. Simply head down to your local supermarket and make a few tweaks to your weekly shop and you’ll arm yourself in the fight against fatigue for good.

1. Stock Up on Complex Carbohydrates

We’ve said it once, twice, three times, and we will keep saying it until the world starts to wake up to it – Carbohydrates are NOT your enemy. Rather, they are your body’s preferred energy source and are used every – single – bodily – function.

When it comes to energy, though, not all carbohydrates are created equally with simple carbs, like pasta, rice and bread, being broken down by your body much faster for quick energy release.

Basically, you’ll get a rush of energy, but you’ll also burn through it a lot faster. Which is fantastic if you’re replenishing your body post-workout, or heading out the door for a HIIT session at your local Box. Not so great if you find yourself skipping lunch to meet your work deadline at 5pm but by 3pm you feel like you’ve turned into a geriatric snail with the brain power of a gnat.

So, for sustained energy release, fill your trolley up with complex carbohydrates including things like:

Lean meats – e.g. poultry and steaks

Dairy – e.g. milk, hard cheese, and yoghurts

Fish – e.g. cod, haddock, salmon

Beans & Legumes

The reason why complex carbs work so well for your energy levels is because they take longer for your body to break down giving you a constant flow of energy rather than a quick spike.

2. Reach for the Salmon

Salmon is not just absolutely crammed full of Omega-3s, but it’s also an outstanding source of B-Vitamins. 

Now, the B-Vitamin we care about when it comes to energy levels in B-12.

When you’re low on B-12, you may find your mental energy levels are down the drain, your attention span is that of an iPad kid at dinner and your cognitive function is slower too. Furthermore, it’s essential for blood formation and low levels can even lead to anaemia.

It’s recommended that we get about 1.5mg of B-12 per day, so if you find yourself feeling mentally drained more often than not, give yourself a B-12 boost with Salmon, lean proteins, steak, eggs and even shellfish.

Yoghurts, milk and cheese are also good sources of it, but the reason we say eat Salmon is because 1 fillet will give you roughly 200% of your RDI!

Try These Energy Boosting Meals

3. Protein it up!

By now, we’re sure you are aware just how much we LOVE lean proteins, and for good reason – as far as macros go, protein is the GOAT.

Your body uses protein to build and repair cells, helps your muscles recover from workouts and even provide you with a source of energy (although carbs are still king).

By pairing lean proteins with complex carbs and healthy fats every mealtime, you’re giving your body everything it needs to kick fatigue to the curb. How? Because all of these things take longer to digest so you’ve a sustained energy release throughout the day.

Excellent sources of lean protein include:

Lean meats – e.g. poultry and steaks

Dairy – e.g. milk, hard cheese, and yoghurts

Fish – e.g. cod, haddock, salmon

Beans & Legumes

4. Gut Happy Foods

Having a happy gut can make all the difference when it comes to your energy levels. You see, your gut’s function is to digest food and when things are working well, you can guarantee that all that food will be broken down, ingested, and absorbed with ease.

Yet problems may arise when it’s not so happy, with fatigue being one of first symptoms you may experience.

Adding things to your diet like Kimchi, foods rich in prebiotic fibre like asparagus, colourful foods like blueberries which contain polyphenols and limiting ultra-processed foods will keep your gut as happy as a sandboy.

5. Bananas

People either love them or they hate them, but when it comes to eating for energy, bananas are pretty much unrivalled.

You see, bananas are absolutely crammed with potassium, fibre, vitamins and carbohydrates aplenty, thus giving your body everything it needs for a huge boost of natural energy.

In fact, researchers looked into whether bananas or sports drinks were better at providing cyclists sustained energy release for their long rides and they discovered that bananas came out on top!

Plus, they’re cheap and completely natural, so that’s good enough to get a solo spot on our top 5 list.

Energy Boosting Salmon

These whole, unprocessed foods are packed with the nutrients your body craves to keep you going strong all day long.

From the vibrant colours of fresh produce to the satisfying crunch of nuts and seeds, these foods not only taste great but also deliver the energy boosting power your body needs.

Final thoughts

So, there you have it folks – the frosty charm of frozen food laid bare. It’s time to embrace the convenience, nutrition, and deliciousness of those icy delights waiting in your freezer. Now go ahead, thaw out your favourites and enjoy a cosy night in with a plate full of frozen food magic.

The key to maintaining consistent energy levels and supporting your weight loss goals might just be a forkful away.

By choosing energy boosting foods that nourish your body and fuel your day, you can unlock a newfound vitality and well-being that will carry you through whatever life throws your way.

So, next time you're reaching for that sugary snack or second cup of coffee, consider opting for one of our top 5 energy boosting foods instead. Your body will thank you, and you'll be one step closer to feeling your absolute best.

Ashleigh Tosh

The Author: Ashleigh Tosh

Ashleigh - writer by day, reader by night, self-professed foodie at all times... A former broadcast journalist, she's been writing for the health & wellness industry for over 10 years and is now the Lead Copywriter for MuscleFood. She's also passionate about all things food & fitness. When she's not clickety-clacking on the keyboard, you can find her in the gym, in the kitchen or up a Munro.


Have You Tried These Yet?

More From our Blog

Back to blog