Exhausted, tired, weak, without energy, and exhausted are just some of the ways we express fatigue. We all looking for a quick pick me up? Your body is crying out for energy and who hasn’t turned to coffee, chips or something sweet for a quick energy boost only to be reaching for another one in an hour. Try one of these six nutrient-dense energy-boosting foods for a long-lasting jolt of energy.
almonds
Almonds are an excellent source of energy and rich in nutrients. A handful of almonds is an excellent source of vitamin E, magnesium, and a good source of fiber and phosphorous. Almonds also have the heart-healthy “good fat”: monounsaturated fat. In addition, almonds are a good source of protein, potassium, calcium and iron.
Almonds are a convenient filling snack. Almonds are a good source of fiber and monounsaturated fats, all of which help keep you satisfied and your metabolism revved up. You can also carry an ounce of Almonds in your pocket or purse. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
sweet potatoes
A nutritional powerhouse, the sweet potato is a perfect example of a good food that’s good for you. Sweet potatoes are packed with beta carotene (vitamin A) and are high in vitamin C, which helps fight fatigue and stress. Sweet potatoes are a good source of fiber, they have no fat or cholesterol.
An All Star vegetable, the Center for Science in the Public Interest (CSPI) ranked the sweet potato number one for nutrition of all vegetables. A great way to prepare sweet potatoes for a quick snack later; julienne as fries, brush with olive oil, sprinkle with sea salt and roast in the oven until soft.
bananas
Bananas provide instant energy, ask any athlete, they have very little saturated fat, about 2 grams of protein, and about 50 grams of carbs each. Bananas get a bad rap for being high in sugar, but because of the fiber, they actually have a mid-glycemic index (51) if overripe.
A raw banana is relatively low in calories; 100 calories in a medium banana and 125 calories in a large banana. They also taste great and are easy to take anywhere.
oatmeal
A bowl of oatmeal with a little honey in the morning will give you that energy you need to hit the ground running and help you keep that energy going until lunchtime. Oatmeal is a great source of fiber, it helps slow down digestion, which can help maintain healthy blood sugar levels, as well as help control appetite.
Oatmeal can help lower LDL cholesterol (bad cholesterol) levels in the blood. Oatmeal also contains protein and natural antioxidants that contribute to heart health.
Yogurt
Yogurt is a great energy-boosting food and a well-known source of calcium, which supports bone health and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism?
If you feel low on energy during your workout, consider watching your calcium intake to see if you’re reaching recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in vitamin B-12, this superfood also helps athletes prevent fatigue.
We have limited amounts of energy and reserves, and when these are depleted, either physically or mentally, or more commonly both, we experience fatigue. And when we are tired we need to recharge our batteries in one way or another. We deal with the fatigue of our active days and physical activity by resting and getting a good night’s sleep.