Foods For All-Day Energy

Coffee, tea and sugary drinks are all very popular choices for a quick energy fix but usually tend to cause a crash later. Caffeine and sugar do have their merits, depending on what they’re being used, however if you’re looking for all-day energy then there are no better options than the following foods.

SPIRULINA POWDER – A natural multivitamin, it’s packed with more nutrients than any other plant. It is high in protein, iron, magnesium and B12 perfect for boosting your energy throughout the day.

RAW CACAO – Cacao is high in magnesium and iron which are important for energy production and it contains certain nutrients that have a stimulating effect on the nervous system and helps to elevate mood.

COCONUT OIL - Coconut oil is high in medium chain triglycerides (MCTs) a type of fat that has health benefits. It’s easy to digest and quickly converted to energy for brain and muscle function.

MACA - Rich in B Vitamins and other minerals this superfood is a natural energy booster. Maca has a similar effect as caffeine but without the side effects as it works by supporting the body’s endocrine system that is responsible for energy production.

QUINOA - This nutrient-packed superfood is rich in magnesium, which is beneficial for naturally increasing energy levels. Also high in fibre, protein, folate, iron, and calcium, the complex carb will keep you fuller longer and won't make you want to take a mid-afternoon nap.

WHOLE-GRAINS – They are high in fibre and absorbed slowly by the body, so they give you a steady stream of time-released energy for hours and are also great for your heart. Oatmeal, whole grain cereal and brown rice are all great whole-grain options.

EGGS – Eggs are one of the most complete foods as they possess all nine essential amino acids. This means they can provide steady and sustained energy throughout the day. They also contain energizing B vitamins, and are high in protein and healthy fats.

CHIA SEEDS - High protein and high fibre chia seeds help to maintain sustained energy levels and when added to liquid the seeds swell to double their size to help you feel fuller. Chia seeds are also high in iron, calcium and magnesium and are loaded with omega-3 good fats.

HONEY - raw honey is a natural sweetener and a great alternative to sugar. Its low on the glycemic index and will give you sustained energy throughout the day without spiking your blood sugar levels.

SPINACH - This leafy green superfood is high in iron, which transports oxygen throughout the body and is fundamental in energy production in your cells. It's also an excellent source of other energizing powerhouses, such as fibre, magnesium, and folate.

BERRIES – Strawberries, blackberries and blueberries, all packed with fibre, antioxidants, and manganese (which helps turn carbs and fats into energy), are a stalwart source of all-natural fuel. Research shows that blueberries in particular are also linked with boosting brain function and mental focus.

ALMONDS - The healthy monounsaturated fats and B2 vitamins in almonds should perk you right up. Keep a bag in your desk drawer or top your salads with the powerful nut when you need a quick and reliable energy fix.

SALMON - Contains a long list of properties that help convert food into energy, including riboflavin, niacin, vitamin B6, and protein. In addition, it's also an excellent source of Omega-3s.

AVOCADO – This superfood is famous for its sustained energy. Its also a great source of healthy fats, protein, and carbs. Avocados provide a long-lasting boost throughout the day without weighing you down and also boast a high concentration of B vitamins and magnesium – more building blocks of energy production.

BEANS – Whichever type you prefer, beans are low in fat and high in fibre, and are a fatigue-fighting super weapon. The fibre stabilizes your blood sugar levels, while the magnesium and iron go to work to produce energy. Beans are also an excellent source of protein.

ORANGES - Oranges are rich in riboflavin, a key component in oxygen-based energy production. And because the tangy fruit is high in vitamin C, folate, and potassium, you'll get a steady boost throughout the day rather than a rollercoaster spike and fall.

BANANAS - Complex carbs, fibre, potassium, vitamin B6; bananas have nearly everything you need for all-day energy. The dense fruit is an excellent addition to your morning breakfast, as a snack or consumed pre or post workout.

BEETS - Similar to spinach and other leafy greens, beets help transport oxygen throughout your body for prime energy production. They are also excellent sources of fibre, folate, and vitamin C, giving you lasting energy throughout the day.

WHEATGRASS – Wheatgrass is a nutrition powerhouse packing as many nutrients as two and a half pounds of vegetables. Just one ounce is enough to give you a surge of caffeine-free energy that will last all day.