The 7 Best Foods for Increasing Energy

The 7 Best Foods for Increasing Energy

Are you preparing for a Tough Mudder? Prior to the event and of course on the day itself, you should be mindful of what you eat. Food will always be your fuel, so make good food choices whether you’re in the middle of your training or waking up the morning of the race. Here are 12 foods that will give you more energy.

Along with learning which meals naturally increase energy, it’s critical to concentrate on how to consume them. Instead of three larger meals with snack breaks in between, think about eating six to eight meals throughout the day. To maintain your energy levels and weight if your exercise level is growing, you must increase your calorie intake. In addition to continuously drinking water throughout the day, you should also top off your body’s energy and electrolyte reserves if you want to keep it hydrated.

All of us have been there. It’s 3 p.m., your head is becoming heavier, getting out of your chair requires effort, and you just don’t feel inspired. Don’t give in to the impulse to start drinking coffee or snacking on sweet things just because your guard is down. While it’s true that your body turns all food into energy, some foods have a higher energy-producing potential than others. Even though you might be hankering for a bag of potato chips in the middle of the afternoon, try to remember that foods heavy in fat and calories might make you feel exhausted since they take more energy to process. Instead, feed your body with these healthy foods throughout the day, whether you include them in your meals or just eat them as a snack. They taste wonderful and are packed with the protein, vitamins, and minerals you need to stay awake, aware, and highly functional all day.

The term “energy density” describes how many calories or other units of energy there are in a given amount of food. Something like celery, which only provides 14 calories per 100 grams, is at one extreme of the spectrum. Something like a croissant, which has roughly 406 calories in a 100-gram serving, would be at the other end of the spectrum.
Limiting your consumption of ultra-processed, calorie-dense meals like fried dishes, chips, and even buttery croissants is undoubtedly a sensible choice. But it doesn’t imply you should fully remove them from your menu.

Eating food that keeps you energized throughout the day is one of the best strategies to live a healthy lifestyle and keep your weight in check. You may find 12 common foods on the list below that have been picked for their capacity to provide the body energy.
Healthy carbohydrates, the body’s primary source of energy, are found in some of the foods and give slow-releasing energy. Others contain a variety of vital vitamins and minerals involved in the body’s activities for producing cellular energy.
Additionally, high-quality sources of protein are included because they are essential for maintaining bodily tissues, especially muscle.


When it comes to a nourishing and long-lasting fuel source, the blood-red root vegetables are unbeatable. Naturally occurring nitrates and antioxidants found in beets are known to improve blood flow to the oxygenation of the muscles and brain. Similar to leafy green vegetables, nitrates are substances that support the body’s production of nitric oxide and boost blood flow, which helps transport more oxygen to tissues. Energy levels can be raised by doing this, especially for athletic performance.

Yummy potatoes

Sweet potatoes are becoming the go-to root vegetable when it comes to healthy eating. According to Kornhaas, sweet potatoes are a type of complex carbohydrate that the body can utilise to produce glucose for energy. Although sweet potatoes have a moderate glycemic index, they include a lot of fiber, which slows down digestion and helps to balance blood sugar in the long run. Enjoying them with a small amount of a healthy fat like ghee, avocado, grass-fed butter, or even nut butter is advised by Kornhaas.

Due to their high fiber content, sweet potatoes not only increase energy levels but also aid in weight loss by keeping you satisfied for a long time. The best complex carbohydrates come from sweet potatoes, which are also a good source of vitamin C, iron, magnesium, and beta-carotene, which are all essential minerals for your body’s production of energy.


This grain has all eight essential amino acids, making it nature’s complete protein source. In addition, quinoa has iron, which supports healthy blood, and lysine, which is critical for tissue repair. Given that this was the traditional diet of the Inca warriors in antiquity, it also has far more fiber than other grains. Quinoa is a sustainable source of food in the days before a Tough Mudder because it releases energy to the body gradually rather than abruptly.


Oranges, grapefruit, and lemons are examples of citrus fruits that provide an energy boost in addition to several health advantages. Citrus fruits include vitamin C, which is crucial for the body’s production of amino acids, which serve as building blocks for the creation of molecules that control energy levels. A lack of vitamin C can make you feel tired and prevent your body from absorbing iron, another nutrient that’s essential for keeping your energy levels up. Citrus fruits can be eaten daily in moderation if they are combined with iron-rich vegetables like spinach and healthy fats like sunflower seeds or avocado. Other sources include bell pepper, strawberries, and kiwis.

lemon water

The easiest technique to gain momentum ever. Since it contains less calories than food, it does not provide the same kind of energy boost. However, adding lemon to water makes ordinary H2O into a natural energy beverage that contains electrolytes, which are essential for cells to build energy. In general, being hydrated is important for improving mood; however, a 2018 study indicated that even slight dehydration can impair motor performance during high-intensity exercise. Traditional Ayurveda includes the health benefit of drinking lemon water. Learn more about the additional health advantages of drinking lemon water.


Lean meats are ones that contain a small amount of fat. Consider turkey, skinless chicken, and leaner cuts of meat.

High in protein, lean meats can keep you full for several hours. They are also packed with nutrients like iron, which helps the body transport blood cells and maintains high levels of energy. They also contain magnesium (for strong bones) and B vitamins (to keep us mentally and physically alert).Dietitian’s Tip: To create a balanced dinner, pair lean meat with a side of leafy greens and a complex carbohydrate (such roasted sweet potatoes or brown rice).


Don’t throw out milk if you’re able to drink it, even though it’s not suitable for people who are lactose intolerant. Iodine, a vitamin that many of us are unfamiliar with, is abundant in milk, according to Helen. ‘Thyroxine, a hormone that regulates human metabolism, is made from iodine. A slow metabolism can contribute to our fatigue.

Unfortunately, many of us don’t consume enough iodine; in fact, 12% of women and 8% of men between the ages of 19 and 64 have extremely low intakes. Helen continues. Therefore, prevent a deficiency by eating iodine-rich foods including milk and cheese, fish, shellfish, some plant-based milks supplemented with iodine, eggs, meat, and poultry.

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