Here are the top foods that will give you sustained energy and how to work them into your diet. “Many people feel sluggish after a high-fat, high-calorie meal,” says Gomer. “Those calories wind up being a drain on energy because they are being directed toward digestion.” That’s what makes it so important to be mindful of the components of what you’re eating, says Wells, and focus on fitting more energizing nutrients into your diet. Research published in Oxidative Medicine and Cellular Longevity also states that there is a link between omega-3 intake and mood disorders1, which zap energy, like depression. Adequate omega-3 consumption helps maintain brain structures and preserve their function while preventing or decreasing inflammation in those who are dealing with depression. Fatty fish is also a great source of omega-3 fats. If you’re not into salmon and the likes or forget to consistently stock up on seeds, a fish oil supplement is another route to making sure you’re getting enough omega-3s in your diet. Be consistent with when you take your omega-3 supplement and pair it with a high-fat snack or meal, such as a few slices of cheese and crackers. Research published in Current Opinion in Clinical Nutrition and Metabolic Care found that this may improve the bioavailability of omega-3s found in fish oil supplements, making them more effective. Research published in Nutrients states that riboflavin also protects against lipid peroxides3. This can cause oxidative stress to lipids—naturally occurring molecules in the body that are responsible for storing energy. Researchers also state that having balanced thiamine levels protects not only against cognitive fatigue but also physical fatigue. In a separate study with 16 male athletes, thiamine supplementation decreased self-assessed fatigue4 after a cycling workout. Research published in Clinical Biochemistry and Nutrition found that eating antioxidant-rich foods increased carbohydrate oxidation5, resulting in higher ATP production for energy and higher oxygen uptake for muscles during exercise. More oxygen circulating around the body during exercise means that more ATP is being used to create more energy. It’s a good idea to eat vitamin-E-rich foods 30 minutes to an hour before exercising. Again, whole food sources are key here to maintain steady blood sugar levels that won’t chip away at your energy bank. “When insulin is balanced by eating a whole foods diet, focusing on protein, vegetables, and carbohydrates, this provides the most reliable and stable energy because calories are provided for energy, but there is no spike in insulin,” says Gomer. Wells says the most common energy-sabotaging foods that may provide an initial boost only to follow with a slump include: And while having your beloved morning coffee isn’t doing you any favors when it comes to energy, you may simply need to dial your intake back. “In the long term, caffeine depletes adenosine in our mitochondria,” says Wells. “Adenosine is a critical component of ATP—the body’s source of energy. If you find yourself having a lot of energy right after a caffeinated beverage but have low energy or a crash hours later, it may be worth significantly reducing how much you’re drinking.” If you already regularly incorporate the above foods into your diet and are looking for other ways to increase your energy levels, stock up on these superfoods. And once you’ve taken stock of how food affects your personal energy levels, look into metabolic conditioning as a next step to help your body use its energy more efficiently.
