We reach for a coffee when we are fatigued. While a caffeine boost is excellent, you may also enhance your energy by eating certain meals, especially if you’re fatigued. Whatever your morning or afternoon slump, eating the appropriate foods can help you feel more energized, focused, and alert – without having to drink five cups of coffee.
“As a nutritionist, I advise against eating a single food when you are weary,” explains Deanna Segrave-Daly, registered dietitian and blogger at Teaspoon of Spice. You get the optimum combination of carbs, protein, and fat to help you combat fatigue and keep your energy levels up so you don’t crash and burn later. When you’re tired, it’s ideal to eat real meals rather than a sweet bar or a quick processed meal.
If you’re feeling fatigued, try eating one of the 11 items listed below.
Oatmeal
Choosing whole grains over refined grains is the way to go when it comes to re-energizing foods. Researchers from the International Journal of Food Sciences and Nutrition discovered that people who consume a breakfast high in complex carbs feel more alert than persons who consume a breakfast high in fat on a consistent basis.
Bananas
Complex carbs, natural sugar, and amino acids are abundant in bananas, making them a natural energy booster that is easy to consume. Additionally, according to Rice University, the fruit includes tyrosine, an amino acid that aids in the production of norepinephrine, which can help to increase your sense of alertness.
Nuts
Whether you consume a handful of trail mix or spread some almond butter on toast, nuts are a wonderful snack for reducing fatigue and fatigue-related symptoms. According to a study published in the European Journal of Clinical Nutrition, nuts can help you feel fuller for longer periods of time while also maintaining your energy levels because they have a healthy balance of fat and protein that helps to keep blood sugar levels stable.
Eggs
Eggs in the morning are popular for a reason: they’re filling and nutritious. Researchers from the International Journal of Obesity discovered that persons who ate eggs for breakfast had more consistent energy levels throughout the day than people who ate only a bagel for breakfast. According to Medical Daily, eggs include the B vitamin choline, which has been shown to increase verbal and visual memory performance.
Avocado
Acai berries have healthy fats that promote satiety and energy, and the fatty acids in them may help reduce inflammation, which has been associated with weariness “Marci Clow, MS, RDN, Senior Nutritionist at Rainbow Light, shared her thoughts through email. According to a study published in the American Journal of Clinical Nutrition, eating a diet high in monounsaturated fats will help you have more energy when compared to eating a diet high in saturated fats.
Dark Chocolate
Dark chocolate, like coffee, is a fantastic choice if you’re feeling fatigued since it includes caffeine, which can help you stay awake. According to a study published in the journal Appetite, eating dark chocolate can also help you perform better on cognitive tests.
Berries
According to a study conducted by Tufts University, berries such as blueberries can aid in the improvement of motor function as well as working memory. The energy-boosting power of fruits and vegetables is well-documented. “Berries are a favorite because they provide a good dosage of carbs to crank up energy without adding too much sugar,” adds Clow.
Leafy Greens
Dark green leafy vegetables are a good source of calories, protein, and fiber, as well as being high in antioxidants “Clow expresses his opinion. To get a healthy energy boost, try eating leafy green vegetables such as spinach, kale, swiss chard, collard greens, or mustard greens.
Salmon
As if we didn’t already have enough reasons to indulge in sushi. As Clow points out, “this fish provides a significant amount of protein, which is required to fuel metabolism and increase energy.” “The omega-3 fatty acids found in salmon may aid in the reduction of inflammation, which has been related to tiredness.”
Water
Finally, but certainly not least, it is critical to consume plenty of fluids when you are feeling fatigued. According to research published in the Journal of Nutrition, even slight dehydration can result in lethargy and irritability, so drink enough fluids to keep yourself feeling your best.
Curry
When you’re feeling tired, eating Indian food may not be the first thing that comes to mind. However, curry contains a spice called turmeric, which contains an active substance called curcumin, which has been shown to improve mental performance and increase overall energy levels in several studies.