What types of foods give you the most energy quickly?
The best fuel for exercise is carbohydrates, preferably “complex” ones like fruits, vegetables, and whole grains. Healthy fats from fish, nuts, vegetable oils, and avocados can help fuel endurance sports like long-distance running.
- 01/12The need for energy. Life is hectic. ...
- 02/12Banana. There is a valid reason as to why bodybuilders and athletes swear by bananas. ...
- 03/12Oats. Oats are rich in fiber, which makes for a filling meal. ...
- 04/12Sweet potato. ...
- 05/12Apple. ...
- 06/12Dark chocolate. ...
- 07/12Spinach. ...
- 08/12Almonds.
- Beans. Beans and legumes are excellent sources of protein. ...
- Fish. The American Heart Association4 recommends eating two servings of fish twice a week. ...
- Whole grains. Not every grain is the same. ...
- Tomatoes.
- Nutrient-rich, whole foods. A healthy diet that includes a balance of macronutrients can help maintain your energy levels. ...
- Iron-rich foods. ...
- Water and water-rich foods. ...
- Berries. ...
- Bananas. ...
- Leafy green vegetables. ...
- Whole grains. ...
- Beans and legumes.
- Eat your breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. ...
- Do a downward dog. ...
- Belt out your favorite tune. ...
- Have a drink of water. ...
- Go nuts. ...
- Grab a cinnamon stick. ...
- Get moving. ...
- Let the sunshine in.
- Control stress. Stress-induced emotions consume huge amounts of energy. ...
- Lighten your load. One of the main reasons for fatigue is overwork. ...
- Exercise. Exercise almost guarantees that you'll sleep more soundly. ...
- Avoid smoking. ...
- Restrict your sleep. ...
- Eat for energy. ...
- Use caffeine to your advantage. ...
- Limit alcohol.
- Eat often to beat tiredness. ...
- Get moving. ...
- Lose weight to gain energy. ...
- Sleep well. ...
- Reduce stress to boost energy. ...
- Talking therapy beats fatigue. ...
- Cut out caffeine. ...
- Drink less alcohol.
These foods that wake you up include fatty fish, bananas, and eggs, all of which are rich in various nutrients and have been shown to have energizing effects. While it's common to depend on a cup of coffee to start the day, many people are now turning to healthier food alternatives to include in their breakfasts.
If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just boost your energy levels.
Vitamin B12
Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use. It also keeps your body's nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired ( 22 ).
Which vitamin helps with energy?
B vitamins help create energy in cells. Having a deficiency in B vitamins can cause fatigue . Older adults, vegetarians, and vegans may be at higher risk of a vitamin B-12 deficiency , as it is only in animal products or fortified foods. A B-12 deficiency can cause anemia, making people feel low in energy.
Common causes of tiredness and fatigue include: not getting enough sleep or finding it hard to get to sleep (insomnia) an unhealthy lifestyle (such as having an unhealthy diet and not getting much exercise) stress, depression and dealing with life challenges, such as bereavement or looking after a new baby.

- Bananas. Bananas are rich in potassium. ...
- Avocados. Avocados are a well-rounded fruit in terms of health values and nutrients. ...
- Goji Berries. ...
- Apples. ...
- Strawberries. ...
- Oranges. ...
- Dark berries.
Peanut butter
Not only do peanuts contain protein, which is converted into energy, but it is also a carbohydrate. Certain types of carbohydrates are converted into quick energy. Consuming a little bit of peanut butter just before working out can give you the little boost you need to get through it.
Possible culprit: A vitamin or mineral deficiency
One possible reason for feeling tired, anxious, and weak is having low levels of iron, vitamin D, or B12. Many experts believe that a significant percentage of the U.S. population is deficient in vitamin D.
- Oatmeal. Amallia Eka/Shutterstock. ...
- Water. Paul Crash/Shutterstock. ...
- Apple cider vinegar. Matt Rainey. ...
- Chia seeds. Tatiana Frank/Shutterstock. ...
- Leafy greens. Zigzag Mountain Art/Shutterstock. ...
- Peppermint. Kotkot32/Shutterstock. ...
- Eggs. Mama Mia/Shutterstock.
Some of the more common ones include caffeine, alcohol, spicy foods, high GI foods, fatty foods, and processed foods. Being aware of these types of foods and avoiding them close to bedtime can improve the chances of good sleep.
People who are concerned about their low level of energy should be advised that unless they already suffer from a vitamin B12 deficiency, there is no strong evidence to support the notion that taking large doses of vitamin B12 will increase their energy levels.
B12 for improved energy
However, B12 supplements may help increase energy levels and reduce fatigue those who are deficient in this nutrient ( 20 ). One review recommended that those with vitamin B12 deficiency take 1 mg of vitamin B12 daily for a month, followed by a maintenance dose of 125–250 mcg per day ( 21 ).
Many people feel tired and lack the energy needed to function at their best throughout the day. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.
How can I get energy fast in 10 minutes?
- Splash cold water on your face.
- Move around for a minute.
- Listen to music.
- Turn the temperature down.
- Get some light.
- Sit up straight.
- Sniff a stimulating scent.
- Take a break.
- Fresh Fruits and Vegetables. Don't underestimate the power of a bowl of salad or a serving of fruits. ...
- Unprocessed Food. ...
- Hydrate with Non-Caffeinated Drinks. ...
- Whole Grains and Complex Carbohydrates. ...
- Nuts. ...
- Proteins. ...
- Mushrooms. ...
- Water.
Coffee is a recognizable energy booster. The caffeine in coffee makes the body and mind feel alert and may make people more productive. Coffee also contains antioxidants called polyphenols, which may reduce oxidative stress in the cells and help the body function better.
A healthier alternative is naturally healthy energy drinks like green tea, matcha latte, lemonade, coconut water, or yerba mate. These naturally healthy drinks are packed with loads of energy and have tons of health benefits. Also, consuming them daily will only improve your health and energy.