The Best Foods For Energy

The Best Foods For Energy

It’s difficult to achieve your goals if you lack energy. That’s why you need to take steps to improve your health and wellbeing so that your energy levels won’t be depleted. That’s easier said than done though, especially if you lead a busy lifestyle, or have any underlying health conditions.

One of the top tips is to consider your diet since our bodies extract energy from the foods we eat. Many foods may be flavourful but actually lack substance especially where vitamins and nutrients are concerned. This is why people sometimes opt for pre-workouts, vitamins and daily supplements.

In which case, a switch up of your diet may be in order. Here are some of the top energy-releasing foods to help you feel on top of your game to inspire you.


They say ‘an apple a day keeps the doctor away’, but did you know the humble apple could keep tiredness at bay too?

Apples contain natural sugars, fibre and carbs, along with having a high antioxidant content. They are ideal for snacking on because unlike eating processed foods, an apple will help to fill you up and maintain your blood sugar levels without the spikes and crash of energy.

The great thing about apples is that they are available in many different varieties, meaning there is a taste to suit everyone. Try swapping out that chocolate bar in your lunch for an apple and see if you notice the difference in your energy levels. 


Bananas are known as complex carbs and are an excellent source of potassium and Vitamin B which both help boost energy levels. As a complex carb, bananas are going to sustain your energy for longer than regular carbs and especially versus eating processed foods.

Research has shown that those who follow a high fibre diet including bananas also lower their chances of developing cardiovascular disease too. In the meantime though, a banana will help fill that gap between breakfast and lunch without making you feel sleepy in the process. 

Brown Rice

Brown rice is low on the glycemic index, which means this is yet another food that will provide a slow release of energy, rather than a quick burst which will ultimately lead to an energy crash.

Compared with white rice, brown rice has far more nutrients and also includes manganese which is responsible for helping your food to be broken down to release energy.

Try eating brown rice with lean protein after a workout to help restore your energy levels without undoing all of your hard work, as brown rice is also low in calories too. 

Fatty Fish

Fatty fish such as salmon and tuna are sources of protein, along with fatty acids and B Vitamins. This is a brilliant combination where maintaining energy levels are concerned since fatty fish will support your whole system.

As fish is also a source of omega-3, it’s also worth noting that omega-3 not only reduces inflammation but has been found to increase energy levels, especially in people who are recovering from cancer

Oatmeal (Porridge)

When it comes to what to have for breakfast, you have a lot of options at your disposal including sugar-laden cereals or greasy fry-ups. While there’s no harm in having a treat every once in a while, the reality is that your breakfast will set you up for the rest of the day, so it’s essential to have something that’s not only filling but nutritious too.

Oatmeal (also known as porridge here in the UK) contains beta-glucan which delays stomach emptying, keeping you full for longer. Oats in themselves are abundant in nutrients, including B vitamins, iron and manganese, which can all help make you feel more energised throughout the day. 

Sweet Potatoes

Eating a rainbow diet helps ensure you are getting the full spectrum of vitamins and minerals that your body needs. Sweet potatoes are no exception, with their bright orange hue housing everything from 564% of your recommended Vitamin A intake to 25 grams of complex carbs.

So if you’re looking for a healthy lunch option, sweet potatoes are certainly it, especially if you normally feel sluggish in the afternoons.

Cooked sweet potatoes can also be used to make a delicious smoothie once cooled, and have the advantage of tasting delicious as well as providing plenty of long-lasting energy. 

Energy Supplements


In addition to trying any of the above foods to boost your energy, have you considered supplementation?

Optml is a two-step supplement consisting of Rise and Rest, that can help you to feel more alert in your waking life, and more rested in the evening so you will benefit from a restorative night’s sleep.

In combination, Optml can help bring your energy levels up to scratch so that you feel healthier, happier not to mention more productive in your everyday life.