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When you’re feeling low on energy, it is easy to grab a quick snack — perhaps a granola bar, bag of chips, handful of candy or even an energy drink to satisfy your body’s need for calories. But as you might already know, these are only quick energy fixes that will have you crashing hard in the not so distant future because your body didn’t gain any nutrients to sustain the boost in energy.
In fact, things like energy drinks contain large amounts of caffeine and sugar that boost your adrenaline, dopamine, and insulin levels quickly, but when the caffeine and sugar leave your body, your hormone levels normalize, and you are left with nothing.
To help avoid that crash, here are some healthy foods you can eat that will boost your energy and keep you going strong.
1. Plain Yogurt
Sugar isn’t all bad, but when trying to gain long lasting energy, it is important to stay away from added sugars. This is why plain yogurt is a great option.
Plain yogurt contains lactose, a naturally-occurring sugar that is easily used for energy. It also has a solid amount of protein, which is great for helping to slow down the absorption of lactose, so that your energy boost will last even longer.
2. Beans
If you’ve ever eaten a can of beans — or even ¼ of a can — you know that you are going to walk away feeling full, and reasonably satisfied.
Red, black, and white beans have several varieties to choose from, and they all contain tons of protein. And research has found that protein improves focus, causing you to feel more alert and ready to take on the world. In fact, one-half cup of beans contains as much protein as an ounce of broiled steak. Furthermore, these tiny, natural protein pellets are packed full of fiber that will continue to keep you feeling full for quite a while.
3. Nuts
Nuts like almonds, walnuts, cashews … you name it are amazing energy boosters. Not only do they contain protein, omega-3 fatty acids and B vitamins, but they have magnesium!
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Now, if you are not familiar with magnesium, you really should be. Magnesium is the fourth most prevalent mineral in the body and is essential for your heart, muscles and kidneys to function properly. And that’s not all. It also activates several enzymes in the body helps metabolize the energy in your body.
On the flip side, research has shown that individuals with low magnesium levels tend to tire more quickly during exercise.
4. Bananas
If you’re looking for a quick and portable energy booster, you can’t get much better than a banana. You don’t even need to put it in a bag or even wash it because it’s already in its own packaging.
More than their convenience, bananas are chock full of fiber, vitamin B6, and potassium — nutrients that promote sustained energy as well as muscle function.
5. Oatmeal
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If you’re looking for a great way to start off the day, and give you enough sustained energy until lunchtime, make yourself a bowl of oatmeal.
Oatmeal contains lots of insoluble fiber, that helps move thing along in your digestive system a little more regularly, which is actually kind of slowly. Due to this, it is a meal that provides lasting energy.
6. Lemon water
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Oftentimes when you feel low on energy, it might not be hunger that’s weighing you down. You might actually be thirsty.
And while a glass of water may just get your wheels spinning again, it might be a good idea to add a splash of lemon to your drink. Lemon is full of electrolytes, and adding it to your water will transform it to a natural energy drink that won’t cause you to crash and burn.