Afternoons can be lethargic, and we can hardly keep our eyes open. Managing the constant flow of things that require our attention can leave us stressed and exhausted, which can harm our productivity. Instead of having a sugary “energising” drink, load up on nutrient-rich, energy-boosting foods that provide you sustained fuel to pull through the day.

 

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What should you be looking for in energy-sustaining foods?

Foods rich in carbohydrates and protein are the most promising preferences for all-day energy. The purpose is to keep your blood sugar stable and avoid feeling starved and sluggish. Carbohydrates and protein are the most important sources of immediate energy fuel for the brain and muscles to function, says a 2020 finding in Nutrients.

 

10 Energy-boosting Foods

Here is a list of 10 energy-boosting foods that will provide you with essential nutrients to keep your body healthy and alert throughout the day.

 

1. Coffee: Coffee contains a wonder substance, caffeine that jumpstarts the body by restoring energy instantly. Coffee also contains several vital antioxidants, such as hydroxycinnamic acids and polyphenols, which restores energy in the body by fighting oxidative stress in the cells, says a 2015 study in Current Neuropharmacology.

2. Peanut Butter: Peanut butter has a substantial amount of fat, proteins, carbohydrate, both fat-soluble and water-soluble vitamins, minerals, and phytochemicals which help keep hunger at bay and blood sugar levels stable, reveals 2020 study issued in Food Science And Human Wellness.

 

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3. Cottage Cheese: A 2015 randomised controlled trial published in Appetite, shows that a single cup of cottage cheese contains 25 grams of protein, and has satiating effects similar to the satiating effects provided by eggs.

4. Greek Yoghurt: Greek yoghourt contains protein 32.4% higher than regular yoghurt. Consuming more protein keeps you feeling full for longer as it takes longer to digest, says a 2018 study published in the British Medical Journal.

 

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5. Eggs: Eggs are a nutrient-dense source of energy as they are rich in protein and fat, and several B vitamins, including thiamin, riboflavin, folate, B12, and B6, which are required for the production of energy by the body. Each egg provides approximately 75 kcal and it is an ideal food to control afternoon slumps and sugar cravings, shows a 2018 research published in Cholesterol.

6. Almonds: According to a 2020 study issued in Nutrients, almonds are a wonderful go-to snack for a short break to satiate hunger and also provide you with a boost of energy. They are full of protein, Vitamin E, riboflavin, monounsaturated fatty acids, dietary fibre, Vitamin E, riboflavin, and essential minerals to keep you satisfied.

 

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7. Chickpeas: Chickpeas are powerhouse of protein. A 2020 research published in the Journal of Biodiversity and Environmental shows that chickpea forms a well-balanced source of carbohydrates, proteins, vitamins, and minerals which are required to combat malnourishment. Having chickpeas boiled or as a roasted chickpea salad is a good option to have as snacks and feel fuller for longer.

8.Avocado: Avocado is loaded with fibre and healthy fats, both of which are digested slower than carbohydrates, and provide more sustainable energy making it an ideal instant energy-giving food, states a 2020 research issue in Applied Sciences.

 

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9. Green Tea: Green tea helps you feel more energised, attentive, and focused. Tea is composed of polyphenols, caffeine, minerals, and trace amounts of vitamins, amino acids, and carbohydrates. Caffeine in green tea also provides a more consistent energy boost, says a 2019 review in Nutrients.

10: Banana: Bananas are made up of three different types of sugar (fructose, glucose, and sucrose) which get absorbed into the blood at different speeds. It means that you will get a quick boost of energy without feeling hungry and the sucrose will keep blood levels steady. The bananas contain antioxidants that are not found in sports drinks and are a great nutritional boost, including fibre, potassium, and Vitamin B6, a 2012 study published in Science Daily.

 

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