Oatmeal
Start your morning off with whole grains. Carbs are the body’s primary source of energy. And they’re not as evil as you think. Whole grains, like oatmeal, are absorbed slower, giving you a longer-lasting boost. Oats also contain B-vitamins like niacin, thiamin, and folate which work together to help your body metabolize energy.
Yogurt
If you’re looking for a quick boost before a workout, yogurt is an easy grab-and-go snack. Yogurt contains lactose, a milk sugar, which is easily used for energy. It also has a good amount of protein, which helps slow down the absorption of that lactose, making the energy boost last longer.
Shrimp
Shrimp are low in calories and contain vitamin B12, which helps with energy metabolism. This crustacean also has a nice amount of omega-3 fat, shown to help boost energy and mood.
Strawberries
For a quick fix, grab a handful of juicy strawberries—they’re in season right now. Natural sugar from fruit(AKA fructose) is a better choice than the kind you’d get in a candy bar since fruit also contains fiber, which helps your body more slowly absorb the sweet stuff.
Hummus
Hummus is a Mediterranean dish made from pureed chickpeas, sesame seed paste, olive oil, and lemon juice. Chickpeas are composed of carbs, protein, and fat. This means you’ll get a nice boost of energy from the carbs, while the protein and fat help stabilize blood sugar by slowing down carb absorption. Enjoy hummus as a dip for vegetables or use it as a condiment on sandwiches.
Spinach
A recent Swedish study found that nitrates contained in spinach may help increase the efficiency of our mitochondria, which helps produce energy in our cells. Although more research is needed, it’s just another reason to stick to Popeye’s number one power food.
Almonds
Almonds contain magnesium, an electrolyte needed for proper muscle function. Studies have found that folks with low magnesium levels tend to tire out more quickly during exercise.
These babies also provide a ton of B-vitamins like niacin, folate, thiamin, and riboflavin which help convert food to energy.
Bananas
This easy to tote snack is a perfect pre-workout snack. Not only are bananas brimming with B-vitamins and fiber, which helps promote long-lasting energy, they also are a good source of potassium, which helps with muscle function.
Popcorn
I’m talking about air-popped popcorn, not the calorie and fat-laden movie theater popcorn. Many folks are surprised to learn that popcorn is a whole grain. The air-popped version contains about 30 calories per cup so you can have 3 or 4 cups without thinking twice. Plus, popcorn contains plenty of fiber to keep you satisfied longer.
Water
Ok, so it’s not a food, but it is one of the most important nutrients (yes, water is considered an essential nutrient). With two-thirds of our body made of water, it is important to stay hydrated. Water helps control body temperature, digestion, and it acts as a medium in many metabolic processes in the body, including energy production. Although 8 cups of water per day is the classic recommendation, the amount of water you need varies from person to person. Find out how much water you should drink each day.
by Toby Amidor, R.D.