When your energy levels drop, you might by instinct reach for a cup of coffee or something sweet for a quick boost. But as the day passes and you realise you're six flat whites in and your hands are beginning to tremble, you might want to consider a more consistent energy boosting alternative to coffee and sugar, which will wreak havoc with your energy levels. To help, we’ve put together a list of some of the best foods for boosting energy when that 4pm slump kicks in.
High energy food #1: Matcha green tea
As a result of its unique combination of nutrients and amino acids, matcha green tea is known for its energy and endurance benefits, which can last up to 6 hours. And because it contains the amino acid L-Theanine, matcha drinkers tend to avoid the jittery caffeine side effects that coffee drinkers might experience.
What's more - a matcha green tea (or matcha latte) looks pretty good on the old Instagram feed, if we do say so ourselves. If you're not so keen on the flavour, we've put matcha into The Tone Capsules, so you can enjoy the benefits in one easy swallow.
High energy food #2: Fresh fruit
Fresh fruit is the perfect healthy option for fighting fatigue. Its high levels of natural sugar provide a quick pick-me-up whilst fibre content ensures blood sugar levels remain steady throughout the day.
Try fruits such as pineapple which contain iodine to control how quickly your body burns energy, or blueberries, which are packed with antioxidants.
Some of our favourite fresh fruits include:
- Goji berries
High energy food #3: Nuts
Cashews, almonds and hazelnuts are high in magnesium, which play a key role in converting sugar to energy. Nuts are also filled with fibre, meaning they are able to keep your blood sugar levels even whilst keeping you fuller for longer.
High energy food #4: Dark chocolate
Dark chocolate contains the natural stimulant theobromine.
Theobromine is similar to caffeine in that it boosts your energy and your mood. But don't overdo it - one or two small square of dark chocolate should be enough to get you through those afternoon slumps.
High energy food #5: Brown rice
Brown rice is rich in magnesium, which helps produce energy from protein and carbohydrates. Serve as a side dish with your favourite lean protein or add to some veggies for a powerhouse mountain of a lunch or dinner.
Here are some of our favourite recipes that you can add some delicious (and nutritious) brown rice to:
High energy food #6: Sweet potato
High in carbohydrates and loaded with vitamins A and C, sweet potatoes help you fight the midday fatigue while tasting like a sweet treat.
High energy food #7: Spinach
Spinach is a great source of iron, which is the main component of energy production in the body. Eat a spinach salad for lunch to keep energy levels up, allowing you to function at your best.
High energy food #8: Eggs
Containing an amazing complete source of protein (a enormous 97% of it can be absorbed effectively by your body), eggs contain all of the essential amino acids your body needs. Whether you eat them boiled, scrambled, baked or fried, eggs are a go-to source of protein and energy.
How else can I achieve a high energy diet?
If there are some foods in this list that you perhaps don't like, or maybe you're a vegan, have food intolerances, or otherwise - we've got a solution for you.
The Energy Booster
The Energy Booster is our pre/intra-workout booster containing ingredients such as BCAAs, citrulline malate, maca, and beta alanine. These ingredients maximise performance, combat tiredness, enhance energy and keep you going on and on.
The Fit Protein
The Fit Protein is our superfood protein blend containing energy improving ingredients like rhodiola root, magnesium, maca and pink Himalayan sea salt, which when combined together make an amazing energy boosting blend.