5 Foods for Energy

5 foods for energy

Next time you find yourself dragging, put down the energy drink or coffee and pick up one of these as an alternative way to get a healthy, natural energy boost.

1. Water

It cant get much simpler than this! One of the most important factors in your energy level is hydration status. Water is what transports all the nutrients we need for energy and also gets rid of waste build-up that leads to fatigue.

2. Eggs

The yolks are naturally rich in B-vitamins, which are responsible for converting food into energy. Eggs are also one of the best sources of protein which is essential when intense training is breaking down muscle.

3. Edamame

Soybeans are high in energizing nutrients, especially B-vitamins, copper and phosphorous. In addition to these nutrients being highly efficient at making energy available, edamame also delivers healthy carbs, fiber, and protein. It can be eaten alone as snack or the beans can be mixed into your favorite dish.

4. Qunioa

Rich in animo acids and has more protein than any other grain or rice and is even considered a complete source of protein. Quinoa is also high in folate, magnesium, phosphorous, and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy.

5. Pumpkin Seeds

They’re a good source of protein, healthy fats, and fiber that will keep you feeling full and energized longer. They also contain manganese, magnesium, phosphorous, and zinc for an extra boost of energy.

If you find yourself low on energy mid-morning, there’s a chance you’re not eating enough for breakfast and may want to consider adding a little more protein, healthy fat, or complex carbs to your meal. If you find yourself dragging in the afternoon, any of the above foods in addition to 10-15 minute walk should get your blood pumping and give you the energy to make it through the rest of your day.

Here is a handout on the 5 Foods for Energy.

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About the author

Nicole Aucoin, MS, RD, LD/N

Founder, Healthy Steps Nutrition
Home of CrossFit HSN & HSN Mentoring

Author of Nourish & Healthy Kids Cookbook

Author of The Basics of Nutrition Coaching Course, CrossFit Preferred Nutrition Course

CrossFit Level 2 Trainer