Nutritious Drinks and Foods That Give You High Energy 

You’re overworked and overwhelmed, so considering different foods for fatigue might not be on your energy-boosting radar. But it’s something to seriously explore.

Maybe you’re juggling a new job, a baby on the way, or taking care of parents or family. Your endless to-do list leaves your energy supply depleted. Your natural response might be reaching for that energy drink or coffee — but hold on! 

Have you considered healthier and more sustainable sources of energy to get you through the day? Coffee might give you that temporary boost, but you find yourself trudging through the afternoon thanks to the inevitable crash. 

Lucky for you, we have 12 delicious and healthy drinks and foods for fatigue to put some extra pep in your step. These will give you a stable energy boost to keep you going strong.

1. Nuts & Seeds

Nuts and seeds are rich in complex carbohydrates, healthy fats, and fiber, making them an excellent food for fatigue. Add seeds to your oatmeal, smoothies, or salads for an extra protein boost. 

Nuts make a perfect snack between meals. Stick with unsalted, raw nuts for the best results. Keep a jar nearby for those inevitable “I’m about to crash” moments where you’d normally grab a coffee.

Almonds don’t spoil as quickly as other nuts, making them a superb mid-afternoon shelf-stable snack to keep your energy levels up through the day. They contain important nutrients, like magnesium and B vitamins, that help convert food to energy. Almonds can be high in calories, so stick to about 20 nuts to keep calories in check. 

2. Dates

Dates include energy-boosting sugars counteracted with filling fiber, potassium, and a little protein. However, don’t eat too many because they are high in sugar and calories. They are one of our favorite foods for fatigue because they offer a quick energy boost thanks to their natural sugars. 

For a mid-afternoon snack, de-seed and enjoy two or three dates. Bump up the energy and flavor of this treat by filling each date with raw, unsweetened nut butter. Some delicious nut butter options include pistachio, pecan, cashew, or peanut.

3. Mint

Not only can mint leaves help with an upset stomach, but the aroma can boost your alertness, making it a multifaceted food for fatigue. Leave peppermint essential oil by your desk and take a quick sniff for an immediate boost in aromatherapeutic energy. 

You can also make yourself a spearmint tea in the afternoon. Simply steep fresh muddled leaves in hot water for a fragrant, refreshing herbal tea. Teas blended with mint leaves also work very well to fight off fatigue naturally.

4. Citrus

Cutting into a piece of citrus and just smelling it increases serotonin. Lemon essential oil is a great energy booster, but you can also try a fresh orange or grapefruit to get your dose of Vitamin C and fiber. 

Citrus fruits can be a fantastic source of sustained energy that doesn’t make you crash. Even though they contain sugar, they are low on the glycemic index. This means they release glucose slowly into the bloodstream, giving you a more stable supply of sustained energy.

5. Water

We know, we know — water isn’t a food. But drinking enough water is crucial for your energy levels. 

If you’re feeling a headache coming on or you’re feeling irritable, it may be due to dehydration. The next time you feel thirsty or want an energy boost, reach for a glass of water — you might just be dehydrated. Drinking enough water also makes you feel fuller throughout the day.

If drinking water is a boring task for you, make it more flavorful by adding a squeeze of citrus. Infuse water with berries, cucumber, and mint for a refreshing taste. Use one of these tea pitchers for the best infused water so you taste nothing but the purest flavors of your ingredients.

6. Herbal Teas

If you want to mix up the infused water routine, try herbal teas. When it comes to natural energy boosters, herbs and spices are great foods for fatigue. Most herbs don’t contain caffeine, but they can still be naturally invigorating. 

Browse through this herbal tea collection, or make a custom blend of herbal tea at home with spices from the pantry. Steep spices like basil, rosemary, pepper, ginger, fenugreek, or fennel seeds in hot boiling water. For the purest-tasting, nutrient-packed herbal tea, use chemical-free glass teaware.

7. Caffeinated Teas

Real teas made from the Camellia sinensis plant are a great drink for fatigue. They are calorie-free and loaded with immune-boosting antioxidants. 

Black tea, oolong tea, green tea, and white tea also contain natural caffeine and L-theanine. This means you get the energy boost without the crash you experience from coffee. L-theanine balances the caffeine due to its calming properties.

Remember, you don’t always have to drink tea hot. Next time you’re in the mood for a chilled tea, use the cold brew method. You’ll love this steeping technique because it’s super easy and fool-proof.

What You’ll Need

- Loose leaf tea

- Fresh water

- Pitcher with infuser or filtering lid

Instructions

- Measure 1 tablespoon of tea leaves for every 1.5 cups (or 12 ounces) of water.

- Fill the pitcher with the correct amount of water.

- Place the pitcher in the refrigerator and steep it to your desired strength.*

*Note: Some stronger teas or higher quality green teas — like sencha — may require only about 4 to 6 hours of steeping. Other teas may steep up to 10 hours or overnight. Elevate your cold brew tea by adding berries, citrus, or spices.

We love this cold brew steeping method because the tea tastes potent and has a rounded, full flavor. The tea leaves never come into contact with hot water, which means no bitter tannins are released. The result is a smooth-flavored, strong tea that is almost impossible to over-steep. 

8. Bananas

Bananas are a staple food for fatigue because they are full of healthy carbohydrates. These carbs boost energy levels, especially before or after your intense workouts. 

Their sugary carbohydrates offer almost instant energy while helping maintain your blood sugar levels. They are also fat-free and cholesterol-free, and they are a portable snack you can take with you on the go.

9. Berries

Complex carbohydrates are the primary source of your body’s energy, and berries are full of them. This makes berries one of the best foods for fatigue. Berries are abundant in antioxidants, vitamins, and minerals that boost your overall health and wellness. 

Blueberries, raspberries, and blackberries are delicious choices and can be enjoyed fresh or frozen. Add them to your salads or smoothies for an extra energy boost. You can also add dried goji berries to your favorite dishes and snacks like granola or oatmeal.

10. Oats

Oats are a great source of complex carbohydrates, protein, and fiber, making them a great energizing food. Prepare unsweetened oatmeal and top it with fresh berries, bananas, and a touch of honey. 

Use oats as the base for your favorite homemade granola blended with goji berries and nuts. Keep a container on your counter and enjoy a handful between meals for an energy-boosting snack. 

11. Melon

Melons are low in fat and cholesterol and loaded with natural sugars that give you a boost of energy. Cantaloupe, honeydew, and watermelon are delicious and hydrating foods for fatigue. Try freshly cut melon with a sprinkle of salt for an extra boost of electrolytes after your workout or to help with your energy levels.

Melon provides your body with Vitamins A and C, and the potassium it needs for overall health. Because potassium is an electrolyte, it helps with muscle recovery. If you find yourself feeling tired and weak, it’s possible you don’t have enough potassium. 

12. Avocado

The healthy fat, fiber, and Vitamin B make avocados a great source of energy — it’s one of our favorite foods for fatigue. Healthy fats give you about nine calories of energy per gram as opposed to carbohydrates, which only provide about four calories per gram. Add avocado to your smoothies, eggs, salads, or enjoy it with a sprinkle of salt as an afternoon energy-boosting snack.

Energize Your Routine With Food For Fatigue

As you can see, you don’t necessarily have to turn to coffee or high-caffeine drinks to recharge your energy. For maximum performance, always eat a balanced diet, exercise at least three to four days a week, and get the right amount of sleep for your body. Add some of these foods for fatigue to your grocery list and start feeling more energetic today.

Healthy teas and infused water made with chemical-free teaware can help maintain your energy throughout the day. For sustainable glassware, naturally invigorating herbal tisanes, and real caffeinated teas, check out Teabloom.

www.Teabloom.com

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