10 Foods that Give You Energy

Life is just so exciting – playing with grandkids, exercising, planning get-togethers. We need plenty of get-up-and-go to do all things we love!

There are bound to be days when we feel like we could use more energy. Maybe we didn’t sleep very well the night before, or we’re coming down with a cold. Or it could be because of what we’ve been eating and drinking.

Diet as a Driver of Energy

So, what is it that gives us energy? Of course, we know that caffeinated beverages and shots provide quick energy, but what we really need is nutritional energy – that is, energy from foods that fuel the cells of the body and keep us going strong.

The nutrients you should be focusing on are:

• Carbohydrates, which can give you quick energy (think: sugar) or long-lasting energy (whole grains and fiber-rich foods).  
• Fat, which give you slower-burning energy.  
• Protein, which provides building blocks for muscle.  
• B vitamins that help unlock the energy potential of carbohydrates, fat and protein  

10 Nutrient-packed Foods to Help Fuel Nutritional Energy

Knowing the nutrients that most contribute to energy levels is great, but how does that translate to the actual foods we eat? Here’s a list of what you should keep on hand that will help deliver those energy-fueling nutrients:

1. Bananas – If you’ve ever been to a road race, you know that bananas are a runner’s favorite food, both for pre-workout and recovery. That’s because bananas have a good mix of starch (slow-burning carbs) and sugar (quick-burning carbs). Bananas are also an excellent source of vitamin B6 and a good source of vitamin C.
    
2. Pasta – Another favorite dish of runners, pasta provides complex, starchy carbohydrates to give you sustainable energy plus some fiber. You’ll also get a variety of B vitamins and iron.
    
3. Avocados – These green fruits (yes, they’re a fruit!) provide healthy fats and fiber, as well as pantothenic acid, a B vitamin that helps convert food to energy.
    
4. Nuts – When it comes to protein, carbs and fat, nuts have it all. The fat in nuts is unsaturated, meaning it’s more heart healthy. You also get a good amount of fiber, B vitamins, iron and magnesium.
    
5. Salmon – Fish is a great source of protein, and salmon especially provides heart-healthy omega-3 fats and vitamins B3 (niacin), B6 and B12.
    
6. Yogurt – Yogurt is a more concentrated source of protein than milk, since it has been strained to retain more of the protein-heavy whey. And lactose, the natural sugar in dairy products, gives you some carbohydrates, too. It’s also an excellent source of vitamins B2 (riboflavin) and B12, and a good source of magnesium.
    
7. Breakfast cereal – Ready-to-eat cereal has been a staple at breakfast for generations, probably because it helps get you going for the day. Grains such as wheat, rice or corn tend to serve as the main ingredient in cereal, so you get energy-enhancing carbohydrates. Choosing whole-grain and lower-sugar cereal options will help keep your energy levels steady. Most breakfast cereal is also fortified with iron, B vitamins, magnesium and other nutrients.
    
8. Oatmeal – Oats are a great way to start the day. They’re a naturally good source of carbohydrates and fiber, and they’re loaded with B vitamins like thiamin (B1), riboflavin (B2), niacin (B3), B6, and folate (B9). Plus, they provide about two-thirds of your daily needs for magnesium and nearly half of what you need for iron in a day. If you want to up the protein in your oatmeal breakfast, make it with milk instead of water.
    
9. Edamame – Beans of all types are great sources of protein, but the protein in edamame is considered more complete, meaning it has all of the essential amino acids, or building blocks of protein. Edamame is also a good source of vitamin C, thiamin, riboflavin, and folate, as well as iron and magnesium.
    
10. BOOST® Nutritional Drink – When you want a variety of nutrients in one convenient serving, BOOST® nutritional drinks are the way to go. BOOST® beverages contain B vitamins to help convert food to energy and nutrient-rich calories that give you the nutritional energy you need to help you be your best.  

You can find all these fueling foods and beverages at your local grocery store. Look for BOOST® in the nutritional foods section of your local retailer, or you can buy it online at boost.com.