If you’re struggling with energy levels, these natural fatigue-beating food choices will help you power back up in a jiffy.
Gentlemen, let’s face it—midday slumps are a real drag. You’re conquering the world one email at a time, and then bam! Fatigue hits you like a ton of bricks. But fear not, for there’s a culinary cavalry ready to rescue you with our guide to the best foods to beat fatigue and keep you powering through your day.
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“The main point to maintaining good energy levels during the day is to ultimately stabilise the energy and that means not getting rebounds and energy slumps after eating a meal,” says Hong Kong-based functional medicine specialist and nutritional therapist Miles Price. “The main culprit of energy slumps is eating carbs – more precisely, processed carbs like bread, pasta, cakes, and pastries. Stabilising energy requires foods which are protein and fat-based or high-fibre vegetables or fruits. That means your poor pancreas doesn’t have to work too hard to produce insulin to control your glucose balance.”
Clinical nutritionist Sarah Di Lorenzo agrees.”A balanced and healthy diet is extremely important when managing fatigue. A good balance of macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals) is important.
When treating low energy, we can refine this into specific nutrients that the body can use, such as B vitamins, coenzyme Q10, omega-3, vitamin D, iron, vitamin E and zinc.
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It’s important to remember that what we eat fuels the body. When we use a nutritionally balanced, healthy diet to treat fatigue, we will also reduce inflammation, and improve mental and physical health.
Let’s look at some easy options.
Oatmeal: The Morning Marvel
Oatmeal is a whole-grain superstar loaded with complex carbohydrates. These carbs are digested slowly, providing a steady release of energy throughout the day. Plus, it’s high in fibre, which keeps you full and focused. Top your oatmeal with some berries, nuts, and a drizzle of honey. Or, for the more adventurous, mix in some peanut butter and banana slices.
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Spinach: The Leafy Green Dynamo
Spinach is a nutritional powerhouse, rich in iron, magnesium, and potassium. Iron helps transport oxygen in your blood, combating fatigue. Magnesium and potassium are essential for muscle and nerve function. Add spinach to your smoothies, salads, or as a side dish sautéed with garlic and olive oil. If it’s good enough for Popeye, it’s good enough for you!
Bananas: Nature’s Energy Bar
Bananas are an excellent source of natural sugars, potassium, and fibre. They provide a quick energy boost and help maintain blood sugar levels, preventing the dreaded energy crash. Grab a banana on the go, slice it into your cereal, or blend it into a smoothie – it’s nature’s very own power bar—convenient, effective, and comes with its own packaging.
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Eggs: The Protein Powerhouse
Eggs are packed with protein and essential amino acids, which are crucial for energy production and muscle repair. They’re also rich in B vitamins, which help convert food into energy. Scramble them for breakfast, toss a boiled one into your salad, or whip up an omelette with some veggies. Versatility, thy name is egg. Remember, an egg a day keeps the yawns away!
“Eggs are the most bioavailable of all proteins, better than steak and fish, and because proteins take longer to digest than carbohydrates, they help to stabilise your blood glucose levels, which means you don’t get the energy crashes,” says Price. “Instead you’ll get stabilised energy throughout the day, and who doesn’t want that!”
Greek Yogurt: The Creamy Energy Booster
Greek yoghurt is packed with protein, which helps sustain energy and repair muscles. It’s also a good source of probiotics, which promote a healthy gut—key for overall energy levels. Mix in some honey and berries, or use it as a base for smoothies. For a savoury twist, add some cucumber and mint for a refreshing dip.
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Almonds: The Nutty Nutrient Boost
Almonds are rich in healthy fats, fibre, and protein, which keep you feeling full and energised. They also contain magnesium, which is key for muscle function and energy production. Snack on a handful of almonds, add them to your yoghurt or sprinkle them over a salad for some extra crunch.
Dark Chocolate: The Sweet Stress Buster
Dark chocolate is loaded with antioxidants and natural stimulants like caffeine and theobromine, which can improve blood flow and boost energy and mood. Indulge in a small piece as an afternoon pick-me-up, or add dark chocolate chips to your trail mix – because sometimes, beating fatigue can be deliciously decadent.
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Sardines: Your Fishy Friend
Love them or hate them, sardines, or any oily fish (wild salmon, mackerel, herring) are rich in protein and omega 3 fatty acids, and Omega 3 fatty acids have a wealth of benefits to the body. “Not only are they anti-inflammatory and support heart and brain health, but they also help with energy levels, with clinical studies showing a marked improvement in energy output and resting energy expenditure (how much energy you burn doing nothing basically),” says Price. Try sardines on dark bread toast, or baked in keto-friendly rissoles.
Berries: The Antioxidant All-Stars
Berries are rich in antioxidants, vitamins, and fibre. They help fight inflammation and keep your energy levels stable by regulating blood sugar. Add berries to your cereal, yoghurt, or smoothies. They also make a great snack on their own.
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Quinoa: The Ancient Grain with Modern Gains
Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also high in fibre and iron, making it a fantastic energy-sustaining food. Use quinoa as a base for salads, mix it into soups, or serve it as a side dish with veggies and lean protein.
Water: The Ultimate Energy Drink
Dehydration is a common cause of fatigue. Staying well-hydrated helps maintain your energy levels and keeps all your bodily functions running smoothly. Aim for at least eight glasses of water a day. For an extra boost, add a slice of lemon or cucumber. When in doubt, hydrate. It’s the simplest way to keep your energy flowing.
“I encourage my patients to work on recognising their stress triggers and managing them well through delegating more and seeking help from others,” says clinical nutritionist Sarah Di Lorenzo. “It’s common for people who are stressed to experience poor sleep and to stress eat, which leads to fatigue. Be kind to yourself when you are stressed. What would you tell someone who is stressed? You would tell them to get help, meditate, take a break or get a massage – so take your own advice!”
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