Whenever you feel lethargic have you always thought that an instant energy boost would be extremely beneficial for you? Well, my friend, we can understand you.
We know life is very hectic and there are only two things that can help us to strive towards completion and that is energy and motivation. Well, getting motivation may sometimes be tricky but foods are always there to provide you with an instant energy boost.
According to studies, it has also been seen that to maintain a healthy weight and lifestyle, it is important to sustain our energy levels throughout the day. And therefore through this article, we are going to talk about some of the most effective sources of foods for instant energy.
Best foods for instant energy
Some of the most effective foods that can give instant energy are as under:
We have to start the list of foods for instant energy with the most favorite of the lot i.e., chocolates. Chocolate has sugar and caffeine which are known to cause a hike in cortisol and adrenaline levels in our body which leads to an instant surge of energy.
Nibbling into small pieces of chocolates at least twice or thrice a day is enough to keep you going throughout the day. And not only chocolates will delight your palate but it also helps in lowering the risk of inflammation, high blood pressure, and cholesterol.
However, with all that being said, we do recommend you to consume dark chocolates more than milk chocolates as milk chocolates have a higher level of sugar content and can cause unwanted effects in the body.
100grams of dark chocolate- 604 calories
- Dry fruits
Next on the list of foods for instant energy is dry fruits. Dry fruits generally consist of dehydrated fruits like raisins, cherries, apricots, watermelons, and dates. They are generally filled with natural sugars and do not contain any refined sugar.
Being abundant in potassium, dry fruits are most effective in keeping your energy levels soaring throughout the day. You can consume the dry fruits between breakfast and lunch so that they can curb hunger pangs and also simultaneously infuse energy into your body.
1 ounce of dry fruits- 84 calories
- Sweet potatoes
This superfood provides abundant benefits for its consumer. Since sweet potatoes are packed with complex carbohydrates and fibers, it is digested at a very slow pace and therefore acts as a steady source of energy for our body. The manganese present in sweet potatoes also helps in breaking down other nutrients in the body to provide energy. Also, did you know sweet potatoes are considered a rich source of Vitamin A?
One medium-sized sweet potato- 86 calories
There is a valid reason for people going ‘bananas’ over this energy food. Bodybuilders and athletes swear by this energy source as it is packed with potassium, fiber, and Vitamin B6. These nutrients are considered to promote muscle function and provide energy to the body. The fibers present in bananas make the digestive process of the sugar slower so that the body can utilize the energy provided by the sugars for a longer period.
1 banana- 110 calories
A popular breakfast choice, oats are slow-releasing energy sources. Oats are a rich source of dietary fibers which makes them a filling meal and their digestive process much slower. It is also packed with other nutrients like vitamin B, iron, manganese, and protein.
100 grams of raw oats- 389 grams
Next on the list of foods for instant energy is eggs. Considered a superfood, eggs provide abundant health benefits for our body. It is an extremely good source of energy and since it is loaded with proteins, eggs can provide a steady source of energy for the body. Due to the presence of leucine in the egg, this amino acid stimulates energy production by breaking down the fats to produce energy. The eggs are also a rich source of Vitamin B which like leucine help in breaking down food for energy production.
1 boiled egg- 155 calories
The list of foods for instant energy is incomplete without the mention of coffee. Coffee is not only famed worldwide for its taste but also because of its instant energy boosting quality. Rich in a compound known as caffeine, coffee helps in instantly stimulating the central nervous system which makes the body more awake and alert and also boosts the performance of the body.
However, we do recommend you not to consume too much caffeine as it can deplete energy levels in the long term.
Not for nothing, though, water is known as the elixir of life. Water is involved in many cellular functions of the body and one of them being energy production. It has been observed that drinking not enough water leads to dehydration which can slow down body functions and makes you feel tired and sluggish. Drinking water boosts your energy levels and also combats tiredness.
A quick tip, do not wait to drink water until you feel thirsty as thirst is generally the sign of dehydration. And try to consume at least eight glasses of water every day.
Apart from the above-mentioned food item, you can also include the following in your diet for instant energy production
- Spinach, soybeans, and kale
- Seasonal fruits
- Nuts and seeds
- Fatty fish like salmon and tuna
- Peanut butter
- Whole-grain carbohydrates
Measures that can keep you energetic throughout the day.
Apart from the above-mentioned foods for instant energy, following these measures can also help you to maintain the energy levels in your body throughout the day.
- Energy from a balanced meal lasts ideally up to only 4 hours, so make sure you are not hungry than the stipulated period. Spread out your snacks sections between the meals so that the blood sugar levels can be easily balanced.
- We often tend to include high sugar foods in our diet thinking it will spike our energy instantly. Well, consuming high sugar foods does spike blood sugar levels and increases energy instantly but the surplus insulin remaining later creates a dip in the sugar levels which is known as the sugar crash. Therefore do avoid consuming foods having high sugar content.
- Make sure to have a balanced meal every time. The diet should comprise all the essential nutrients and micronutrients so that the body’s energy production would not be disrupted. Do not try to avoid fats when trying to eat healthily. Include healthy sources of fat like nuts and oily fish for the proper functioning of the body.
Now there you go, a list of the foods for instant energy. Hopefully, including these above-mentioned food items will instantly perk you up and keep you energetic throughout the day.