High energy foods can be divided into two categories: those high in sugars that provide a quick burst of energy, and those high in complex carbohydrates and protein that provide long-lasting energy. Breakfast and lunch are important meals, and foods like yogurt, eggs, oatmeal, high-fiber cereals, fruits, and whole-grain pastas and breads are good choices. Foods low in fat and high in protein, such as white meats, fish, fruits, and nuts, also provide long-lasting energy. Drinking water can also renew energy without adding calories.
High energy foods fall into two main categories. One type, which includes foods high in sugars, will give a quick effect that will quickly fade. Other types of food, such as fish and eggs, will not only provide energy to last all day, but also include other key ingredients for a healthy diet.
Some foods are high in energy, but provide a temporary fix that will leave anyone tired and exhausted after a while. Candy bars and sugary candies are two of the worst offenders. Snacks like these deliver energy in the form of glucose, which is quickly drained by the body. Aptly named energy drinks often work in the same way, leaving the individual even more tired than before once the initial burst of glucose is consumed. Caffeine, another component of many energy drinks and coffee, is another ingredient that provides a brief period of high energy before a crash.
The key to finding high-energy foods that last all day is to look at where the energy is coming from. Foods high in complex carbohydrates supply the body with a nutrient that is slowly processed and released throughout the day for a time-released energy effect. High energy foods are generally high in protein to help provide energy throughout the day.
Breakfast and lunch are two of the most important meals, as they provide the energy needed to get through the day. Morning foods like yogurt, eggs, oatmeal, and high-fiber cereals can help provide long-term energy. Since fiber takes a long time to digest, this also acts as a time-released energy capsule. Fruits like strawberries and bananas are also considered valuable high-energy foods.
Pasta is high in carbohydrates and energy, but it can also be difficult to manage. Not using the energy contained in pasta can result in storing unused energy as fat. Whole-grain pastas and breads are generally a better choice for energy-dense foods, and topping pasta with high-energy green vegetables can further boost energy.
Foods low in fat and high in protein are also good sources of long-lasting energy. White meats like turkey and chicken can provide an afternoon of energy as long as they’re prepared correctly; This usually means without the skin and high-fat sides like mayonnaise. Fish, including tuna and salmon, is not only high in energy but also in other essentials like vitamin D and potassium. Fruits or nuts make good snacks, and a glass of water can renew your energy between meals. Most people don’t consume enough water, so rehydrating the body can renew energy without calories.
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