Feeling Sluggish Lately? Try adding these energy boosters to get revved up!
Nowadays having enough energy to get through the day let alone to complete that long laundry list of chores you have waiting for you can be quite a challenge. As such, finding solutions to low energy problems is essential to feeling good. Whether it be trying to get yourself to the gym four times a week or simply trying to get that next big project completed at work, finding ways to increase your energy levels are in high demand. Check out these energy boosters.
The first thing of course to understand is that without getting adequate amounts of sleep you cannot expect your body to go that extra mile. So before considering how to enhance your energy levels, you will want to take a look at your sleep patterns and determine if you are getting enough, good quality sleep. If not, consider first addressing any sleep issues before turning to energy enhancing supplements.
You Are What You Eat
Secondly, eating right for energy levels is a key component. Alongside any supplements for energy you decide to include, you will certainly want to ensure you have a good energy boosting diet.
The best foods for energy include lentils, oatmeal, and bananas. High protein foods like lentils can be a terrific way to keep blood sugar stable and thereby sustain energy levels throughout the day. Lentils contain both carbs and protein and they are also a terrific source of fiber. They release glucose slowly and will help you keep from crashing during that afternoon slump time. They are also a good source of vitamin B and iron, both of which have been associated with enhanced energy.
Oatmeal too can help with energy levels as it also contains vitamin Bs and thereby helps to relieve stress. Stress is associated with increased levels of depression and sleep disturbances both of which severely hinder energy levels. Starting the day with a bowl of oatmeal will help keep you going and tide you over well until lunch.
Energy Boosting Breakfast Ideas
A healthy breakfast doesn’t require tons of prep time or culinary skills. Packed with protein, minerals, vitamins, fiber, and other nutrients, a tasty yet healthy breakfast can fit anyone’s schedule and lifestyle. These 11 energy boosters for breakfast can start your day off right—mix and match them to keep your mornings productive.
- Flaxseeds and flax meal
- Nuts and nut butters
- Chia seeds
- Greek yogurt
- Whole grains
- Cottage cheese
21 Energy Boosters To Keep You Focused
This list of energy boosters is perfect for both bringing to work and running errands, and each has a trifecta of nutrients to keep you going harder, better, faster, stronger—even when the toughest slump hits.
1. Trail Mix
When you toss mixed nuts together with dried fruit (and even bits of dark chocolate), you’ve got an easy-to-tote snack.
With 8 grams of protein per cup (including all nine essential amino acids) and a healthy dose of iron, quinoa is a solid snack choice when you’re running low on fuel. How do you make a grain portable, though? Whip up Cheese and Vegetable Quinoa Bites, Quinoa Egg Muffins, or, for a sweet treat, Cranberry Quinoa Muffins.
3. Apple or Banana with Peanut Butter
The world became a better place when companies started selling nut butters in single-serving, squeeze pouches. (OK, slight exaggeration.) Take an equally easy grab-and-go fruit like an apple or banana along for the ride, and when an energy emergency strikes, rip open the PB, smear it on, and all will be okay. And delicious.
Get poppin’ to put some pep back in your step. Air-pop some kernels and use a light hand with the toppings to keep the calorie count low—Moskovitz suggests using just a little olive oil (one teaspoon for two cups). We also love using coconut oil.
5. Cheese Kebabs
While most cheese has 6 to 7 grams of protein per ounce, gruyère outshines the bunch with 8.5 grams. There’s the protein and fat, now add tomatoes or grapes for carbs. Make it fun to eat by spearing cubes of cheese and cherry tomatoes or grapes on toothpicks and storing them in a plastic container. Proof, once again, that you can never go wrong with cheese.
This snack may be a favorite among the playground crowd, but there’s no reason adults can’t enjoy it too. To jog your memory: It’s peanut butter inside of a celery stick with a few raisins on top. Easy, cute, and #TBT-worthy. For more mature taste buds, try almond butter with dried cranberries or cashew butter with dried cherries.
7. Sweet Potato Smoothie
When you think of energizing sips, you probably think of coffee, soda, and energy drinks. But whipping up a smoothie is a quick and easy way to give yourself a jolt without hitting the caffeine. Try a sweet potato smoothie: Combine 1/2 medium baked potato, 1/2 cup plain Greek yogurt, 1/2 banana (or 1/2 cup berries), 2 teaspoons cocoa powder, and 3 ice cubes in a blender and mix until smooth. Or follow Moskovitz’s easy-peasy recipe: Blend 6 ounces Greek yogurt with 1 cup fresh fruit and 1 tablespoon peanut butter. Pour into a mason jar for effortless portability.
8. Veggies and Hummus
Thanks to individual-serving cups, hummus can be an anywhere, anytime snack. Dunk veggies like carrot sticks and sliced bell pepper and jicama for a nutritious kick that’ll keep you going all the way to dinnertime.
9. Chicken, Hummus, and Veggie Lettuce Wrap
Hummus isn’t just for dipping! Spread some on a large lettuce leaf and top with 2 slices of deli turkey, 1/4 cup chopped cooked chicken breast (from dinner last night or canned), shredded carrots, and thin cucumber slices, then roll it up. Add some avocado slices for extra flavor and those all-important healthy fats.
Spice up your life (and your day) with this ridiculously easy recipe. Simply season rinsed and drained chickpeas with olive oil, salt, and cayenne pepper, and throw them in a 450-degree oven for about 15 minutes.
11. Hard-Boiled Egg
Talk about an egg-cellent snack! Eggs pack plenty of protein as well as the vitamins needed for the body to produce energy such as thiamin, riboflavin, folate, B12, and B6Trusted Source—plus the hard-boiled version is easy to make in advance, store, and reach for as needed.
We named ‘em a Greatist Superfood for a reason: Almonds are good-for-you bites that’ll help replenish energy stores thanks to their protein and fiber content. They also provide magnesium, a mineral that helps produce energy—research suggests that the bodies of people with deficiencies need to work harder, which means you wear out faster.
The fun-sized version of a wrap, pinwheels are easy, little snacks that can also help boost your energy. Try layering two slices of deli turkey and two slices of cheese in a whole-wheat tortilla, roll it up, then slice as thinly as you desire. Add any veggies you like since it never hurts to get more in.
14. Dry-Roasted Edamame
If the only time you nosh on these green-colored beans is when you hit up your favorite sushi spot, you’re missing out on some energy-boosting benefits that can be used on the reg thanks to dry-roasted varieties. Just pop for a pick-me-up from the protein, magnesium, and iron, which helps transport oxygen to cells, where it’s used to release energy.
Take your pick from nostalgic peanut butter and jelly, gourmet cranberry pistachio, and treat-yo’self sugar cookie (for real!). In any flavor, these balls filled with goodness will snap you out of the worst slow-mo moment.
16. KIND Bars
Though they’re hands-down one of the most convenient snacks, bars get a bad rap—in part because they can have crazy-high sugar contents and chem lab ingredients. But KIND keeps it real—er, natural—and comes in low-sugar, high-fiber, and high-protein options. Plus with flavors like Cashew & Ginger Spice, Maple Glazed Pecan & Sea Salt, and Thai Sweet Chili, you’ll look forward to snack time.
These green pumpkin seed kernels are small, mighty—more protein per ounce than almonds plus more iron and magnesium than most nuts—and totally delicious.
18. Cheese and Whole-Grain Crackers
For an easy, portion-controlled snack, slice up a mini Babybel cheese round and serve the wedges on top of whole-grain crackers.
19. Whole-Grain Cereal
Most of us have had cereal for dinner, so why not snack on it as well? (Though we recommend not doing both in the same day.) Bag up a serving of a high-fiber brand such as Fiber One or Total, and it’ll keep that blood sugar—and energy—strong and steady.
This slightly sour snack packs an energizing punch. Top a single-serving plain yogurt with whole-grain cereal (bring a little in a sandwich bag to the office). For more staying power and flavor, add a drizzle of honey or sprinkle of berries.
A fiber-ful snack that actually tastes good, berries of any type are amazing on their own or combined with one of the nuts on this list for some protein and fat.
Hit the Gym
Alongside these healthy eating tactics, getting enough exercise is obviously key to enhancing energy levels. So instead of claiming you are too tired to hit the gym, remember that working out will help you increase your energy in the long run. Alternate cardio with weight lifting routines and try to get in 3 to 4 workouts a week for optimal results.
Pre Workout Supplements
Finally, once you have taken a look at your diet, exercise and sleep patterns you may still want to opt for good energy boosters and preworkout supplements. These workout supplements can contain a variety of stimulants, nutrients, vitamins, so look for one that targets your individual problem. Popular fat burners like XenaPhen and Clenbuterall are said to be great preworkout energy boosters. They contain blends of safe stimulants that improve workout energy resulting in more calories burned.