Eating For Energy: Improving Your Energy Level Through Diet

Feeling fatigued and looking for an alternative to your daily coffee fix? You’re in luck!

There are a multitude of ways to naturally boost your energy levels through your dietary choices, and we’ll explore them in this article. However, it’s important to recognize that ongoing low energy can sometimes be attributed to underlying medical conditions, nutrient deficiencies or lifestyle factors such as poor sleep hygiene. So, while dietary improvements can certainly help, it’s crucial to consider the broader picture of your health and lifestyle to address low energy if that’s something you are experiencing.

Explore the following 8 ways you can effectively improve your energy level.

Drink Water

Water might be the least interesting beverage out there, but it is essential to our health. After all, the human body is made of ~60% water! Water is responsible for many bodily functions, from the way oxygen travels to our cells, to the way we digest and absorb nutrients, to our baseline body temperature. Therefore, without proper water intake, the body will struggle to perform daily functions. As a result, poor hydration can impact our mood, alertness, and energy level. Without proper water intake, there may be a reduced amount of oxygen traveling to our brain and muscle cells each day, which can make us feel tired. So next time you wake up feeling tired, try grabbing a tall glass of water before reaching for the morning coffee!

Eat More Fiber

Fiber is an essential part of a healthy diet, and is found in many fruits, vegetables, whole grains, legumes and seeds. It is well known that fiber may help improve cardiovascular health and assist with weight management. But did you know that eating adequate fiber may also help you feel energized throughout the day?

One of the most important aspects of fiber is that it is a slowly digested food. When fiber is consumed with other carbs, it may help regulate the rate at which sugar enters the bloodstream; in other words, it can help prevent spikes in blood sugar. When blood sugar is well regulated throughout the day, we can avoid feeling those dreaded “sugar crashes” which can make us feel tired throughout the day.

Therefore, if you’re looking to increase your energy level throughout the day, gradually increase your fiber intake by 1 to 2 grams per day until you reach the current Recommended Dietary Allowance (RDA): 25g of fiber per day for women and 38g per day for men! In addition to fiber, you should also be sure to include enough carbohydrate in your diet, as this is our main source of quick energy, especially if you’re exercising! Try this high-fiber dinner.

Don’t Shy Away From Fat

Omega-3 Fatty Acids and Medium Chain Triglycerides (MCTs) are two fats that may help keep you energized. Although research is limited, studies suggest that MCTs may improve energy levels, particularly during exercise. However, research on omega 3 fatty acid is more conclusive.

Omega 3 Fatty Acids are essential fats. This means they are not produced in the body, and must be consumed through the diet. Omega 3 Fatty Acids are also known to have anti-inflammatory effects, which may indirectly impact energy. Research suggests those living with chronic inflammatory disease may experience increased feelings of fatigue. Therefore, if you feel like you have a low energy level, try adding fatty fish to your diet!

If you don’t eat fish, check out our ultimate guide to supplements for tips on choosing a good fish oil supplement. In addition to increasing energy levels and decreasing inflammation, omega 3 fats can provide many other health benefits.

Eating for Sustained Energy Throughout the Day

Eating balanced meals throughout the day helps provide you with sustained energy to perform your day to day tasks. The brain in particular requires significant amounts of glucose (the breakdown product of carbs) to function efficiently. One way to avoid feeling tired throughout the day is to eat a meal or snack with protein, fiber, and healthy fat every 3 – 4 hours. This helps stabilize blood sugar, maximize nutrient intake, support gut health, and give you sustained energy throughout the day.

Eat Breakfast

When you eat breakfast, you are “breaking” your body’s fast as it helps restore the body’s energy reserves following a good night’s sleep. Consuming breakfast kickstarts your metabolism, delivering glucose to the brain and muscles. This quick energy source heightens cognitive concentration, attentiveness, and physical endurance, contributing to better performance in daily tasks. Breakfast food is also high in vitamin C, vitamin D, and vitamin B12, which can also give you an energy boost. In other words, you’ll likely feel more alert and energized compared to the days you decide to skip breakfast.

Focus on Protein

Eating enough protein can make a difference in your energy level by providing a sustained source of fuel for the body. Unlike the spikes and crashes that come with a high-sugar meal, protein-rich foods help stabilize your blood sugar level, preventing energy fluctuations. Incorporating protein into your meals and snacks can help you stay energized throughout the day. A variety of choices are available, including plant-based sources such as chickpeas, tofu, and edamame, as well as options like fish, shellfish, and poultry. If you’re struggling with getting enough protein, consider protein powders.

Eat Complex Carbohydrates

Eating complex carbohydrates can boost energy by providing a sustained and steady supply of glucose to the body. Unlike simple sugars, complex carbs are found in foods like whole grains such as brown rice, legumes, and vegetables and are broken down slowly, leading to a gradual release of energy. This helps maintain stable blood sugar levels, provides energy balance, and builds long-lasting energy, and aids in digestion.

Check Your Iron

Optimal iron levels are essential for boosting energy because iron plays a critical role in the body’s ability to transport oxygen to cells and tissues. Hemoglobin (a protein in red blood cells) requires iron to bind with oxygen and deliver it throughout the body. When iron levels are normal, the body can effectively carry oxygen to muscles and organs, promoting energy production and reducing feelings of fatigue. You may be at risk for an iron deficiency if you are pregnant, breastfeeding or follow a vegan or vegetarian diet. Examples of iron rich foods include lean meats, fish, fortified cereals and whole grains. Be sure to pair these sources of iron with vitamin C-rich foods for better absorption.

Looking For More Ways To Boost Your Energy?

Your energy levels are greatly impacted by your dietary and lifestyle choices. A balanced diet featuring complex carbohydrates, lean proteins, and healthy fats, along with proper hydration and regular exercise, is crucial. Quality sleep, stress management, and a consistent daily routine also play vital roles in maintaining your energy level. By adopting these habits, you can have sustainable energy levels throughout the day.

For personalized guidance on improving your energy levels, consider working with a Culina Health registered dietitian nutritionist , covered by insurance. Get started!