13 High-Energy Foods for Fatigue

Energy boosting foods to keep you going all day!

Sluggish? Tired? Missing that get-up-n-go? There’s no question that today’s busy lifestyle can leave the most naturally energetic woman feeling a bit blah any time of day. Instead of reaching for sugary energy bars or high-caffeine beverages, fight fatigue by adding these 13 high-energy foods to your menu plan.

High-Energy Foods for Fatigue

Food plays a bigger role in our energy levels than many people realize. Our bodies are machines made to move, whether that movement involves wrangling toddlers or cleaning for an elderly parent. Unhealthy food choices, especially those with refined sugar, added sodium, and excess fat, don’t nourish the body with the energy it needs to move through even a normal day.

Just like most cars need gasoline to get from point A to point B, your body needs the fuel that comes from food to get from morning to night. Foods for energy deliver a variety of nutrients to fuel cells. High-energy foods for fatigue include fruits and vegetables, lean proteins, and healthy fats like nuts, seeds, and avocados.

These foods will provide the body with the fuel it needs to keep you energized and focused throughout the day. For example, tuna offers B vitamins to build red blood cells that then carry necessary oxygen throughout the body. Other energy foods, like fruit or honey, provide natural sugars plus antioxidants to deliver fuel without the empty calories of refined sugar.

Aside from simply eating high-energy foods for fatigue, when you eat also  has an effect on your energy. Have you ever noticed how sluggish you feel after a heavy meal or dinner? This is due to your body diverting energy from the rest of your body to digest that large meal.

So, if you’re looking for more energy, try eating smaller meals throughout the day! Eating numerous smaller-portioned meals throughout the day is the simplest approach to avoid the post-meal coma. This helps to keep your body fed regularly and may even aid in weight loss.

1. Honey

This sweet food offers healthier, natural carbohydrates, like fructose and glucose, to pep up those cells. Try it in Peanut Butter and Honey Oat Bars or Sesame Honey Chicken.

2. Chia Seeds

Mixed Berry Chia Seed Jam

Lovely little chia seeds deliver healthy fats, plus they help cleanse the digestive system. Superfood Chia Energy Bites and Mixed Berry Chia Seed Jam are delish recipes to help boost your staying power.

3. Almonds
When you need versatile energy foods, this one’s a winner. Snack on 12-14 whole, unsalted almonds for a snack that comes in at about 100 calories, or enjoy them in Clean Eating Almond Butter & Jelly.

4. Fresh Fruit

Quinoa and Vegetable Stir Fry
Quinoa and Vegetable Stir Fry

Low in calories and high in complex (good) carbohydrates, fresh fruit is a natural fit on our foods for energy list. Try Skinny Berry Parfait or Skinny Fruit & Yogurt Salad.

5. Fresh Vegetables
Eating a variety of vegetables loads your body with energy-boosting nutrients like iron and potassium. Get your veggies on in:  Healthiest Greek Salad, Old Fashioned Vegetable Soup, or Quinoa and Vegetable Stir-Fry.

6. Tuna
Tuna, which offers protein and B vitamins, has long been the choice of athletes in need of long-lasting energy foods. We love this fish in Jalapeño Lime Tuna Salad and Tangerine Grilled Tuna.

7. Green Tea
Green tea is loaded with epigallocatechin gallate (EGCG), a substance that may increase the rate of fat burn. It also contains some caffeine (but not too much!) to nudge up those energy levels temporarily. Refresh yourself with Iced Sencha Tea with Peaches and Lime or Orange-Pomegranate Green Tea.

8. Hummus
Made with chickpeas, hummus is a good source of lean protein. Snack on Roasted Garlic Hummus with fresh veggies, or use that hummus recipe to make a Tomato, Hummus, and Spinach Sandwich.

9. Turkey

Slow Cooker Herb Crusted Turkey Breast

Not just for Thanksgiving dinner anymore, turkey is a powerhouse of lean protein, plus it helps satisfy the appetite. Give Easy Turkey Enchilada Skillet a go, or make Slow Cooker Herb-Crusted Turkey Breast, which creates fantastic leftovers for sandwiches or salads.

10. Greek Yogurt
This variety provides a higher protein content than conventional yogurt for an extra energy boost. Learn How to Make Homemade Greek Yogurt or use a nonfat, plain store-bought brand in Skinny Fruit & Yogurt Salad.

11. Kidney Beans
In addition to protein, kidney beans offer potassium, a mineral that aids muscle function. Slow Cooker Red Beans and Rice and Mexican-Style Vegetarian Loaf are tasty ways to add beans to your diet.

12. Salmon

Blackened Sockeye Salmon

With omega-3 fatty acids and vitamin B6, which helps convert food into energy, salmon is one of those energy foods that’s an all-around health superstar. Add Herbed Salmon with Broccoli Bulgur Pilaf or Blackened Sockeye Salmon to the menu this week.

13. Egg
Begone bad reputation! Eggs are back on the “good” list; they offer the highest complete form of protein of any food. Fuel up for the day with Protein Egg & Tomato on Toast or Pita Pocket Breakfast Sandwich.

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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  1. I need your help for us on recipes for energy I like what I read on what to eat .Need recipes to prepare for energy

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