Leena Watts
Eating a balanced diet with a variety of unrefined carbohydrates, proteins, and fats is essential for maintaining energy levels. While all foods can fit into a well-balanced diet, adjusting your diet to include more nutrient-dense, unprocessed whole foods can help improve your energy. Carbohydrates are the body's primary source of energy, but complex carbohydrates like whole grains provide long-lasting energy compared to refined carbs, which can lead to a quick energy crash. Protein also plays a crucial role in energy levels, taking longer to digest and helping you feel satisfied and energised for more extended periods. Additionally, dietary fat is essential for overall health and energy, with unsaturated fats from avocados, nuts, and seeds being the healthier option.
How to change your diet for more energy
| Characteristics | Values |
|---|---|
| Drink enough water | 6-8 cups daily, according to HSS. The Academy of Nutrition and Dietetics recommends 3.7L for men and 2.7L for women. |
| Eat whole foods | Eat unprocessed, nutrient-dense whole foods. |
| Eat complex carbohydrates | Carbohydrates are the body's primary source of energy. Whole grains provide long-lasting energy. |
| Eat protein | Protein takes more energy to digest, keeping your energy up. Aim for at least 56g for men and 46g for women per day. |
| Eat healthy fats | Your body needs fat. Unsaturated fats are healthy fats found in avocados, nuts, seeds, and plant oils. |
| Eat fruits and vegetables | A colourful variety of fruits and vegetables provides vitamins and minerals. |
| Eat nuts | Nuts are a great source of healthy fats, fiber, vitamins, and minerals. |
| Take a multivitamin | Taking a daily multivitamin ensures you get the vitamins and minerals you need. |
| Avoid large meals | Eat several smaller meals throughout the day to prevent sluggishness. |
| Avoid processed foods | Processed foods contain additives and sugars that reduce the nutrients your body needs. |
| Avoid alcohol during the day | Alcohol has a sedative effect, so avoid it during the day if you want energy in the afternoon or evening. |
| Get enough sleep | Melatonin helps regulate your body's internal clock. Foods like pistachios, almonds, and cherries are good sources of melatonin. |
| Exercise | Exercise regularly to increase energy levels. |
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What You'll Learn
Eat more protein, nuts, leafy greens, and fruit
Eating more protein, nuts, leafy greens, and fruit can be a great way to boost your energy levels. Here's how:
Protein
Protein is essential for maintaining muscle mass and promoting muscle growth during strength training. It is considered the building block of muscles and can be found abundantly in meat, fish, poultry, dairy, legumes, and nuts. A high protein intake can also help prevent muscle loss during weight loss. A 2022 review found that protein intake was especially important for older individuals, as it played a significant role in improving bone density and reducing the risk of osteoporosis and bone fractures. Furthermore, protein takes more energy to digest than carbohydrates, keeping your energy levels up throughout the day.
Nuts
Nuts are a great source of energy due to their blend of protein, fats, and carbohydrates. They are also rich in vitamins and minerals such as magnesium, calcium, and phosphorus. For example, pistachios are a good source of vitamin B6 and potassium, while almonds provide vitamin E, selenium, and protein. In addition, nuts like macadamia nuts contain monounsaturated fat, which helps lower cholesterol and reduce the risk of cardiovascular disease.
Leafy Greens
Leafy greens such as spinach, Swiss chard, and kale offer improved brain and heart health and stronger bones. They are rich in minerals like calcium, potassium, magnesium, and iron, which are vital for bone health, nerve function, and oxygen transport. The fiber in leafy greens promotes healthy digestion and reduces inflammation, while antioxidants support healthy aging by lowering the risk of chronic diseases. Incorporating a variety of leafy greens into your diet ensures a wider range of nutrients and flavors.
Fruit
Fruits like bananas, avocados, and apples are excellent sources of natural sugar and fiber, providing sustained energy throughout the day. Bananas, in particular, are known to help improve performance and endurance before a workout. Avocados promote stable blood sugar levels and are a good source of healthy fats, which can increase energy levels and enhance the absorption of fat-soluble nutrients.
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Drink more water
Water is the main component of blood and is essential for carrying nutrients to the cells and removing waste products. If your body is short on fluids, one of the first signs is a feeling of fatigue.
The Academy of Nutrition and Dietetics recommends adult males consume 15.5 cups (3.7 L) of water daily, and adult females 11.5 cups (2.7 L). While this may seem like a lot, you can sip water throughout the day and swap out sodas, coffee, and other drinks for a glass of water. You can also eat foods with high water content like cucumbers, watermelon, strawberries, celery, and cauliflower, which is about 92% water.
Drinking an 8-ounce glass of water before and after you exercise is a great way to maintain your energy levels during a workout. If you'll be exercising continuously for longer than 30 minutes, drink small amounts every 15 to 30 minutes.
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Eat smaller meals more often
Eating smaller meals more often is a great way to keep your energy levels up throughout the day. This approach can help you avoid that sluggish feeling you get after eating a big meal. When you eat a large meal, your body has to work harder to digest it, leaving you feeling tired.
To avoid this, try eating several smaller meals throughout the day. This will also help to keep your blood sugar levels stable, preventing the energy dips that can come with big swings in blood sugar. Eating smaller meals more often will also ensure you're fuelling your body consistently, so you never feel like your energy 'tank' is empty.
Nutritionist Dan Benardot recommends eating every few hours to maintain normal blood sugar levels. He also advises against skipping meals, as this can cause your body to break down muscle tissue for energy.
It's important to make sure the smaller meals you're eating are nutrient-dense and made up of unprocessed whole foods. This will ensure your body is getting all the fuel it needs to function. Aim for meals that include complex carbohydrates, protein, fibre, vitamins, minerals and healthy fats.
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Avoid processed foods
To boost your energy levels, it is recommended to avoid processed foods. Processed foods are any food items that have been canned, cooked, frozen, pasteurized, or packaged. While not all processed foods are unhealthy, and some can be enjoyed as part of a healthy diet, such as canned vegetables, frozen fruits, and pasteurized dairy products, it is best to consume them in moderation.
Processed foods often contain high levels of sugar, salt, and unhealthy fats, which can be harmful to your health. These include saturated fats, which are generally solid at room temperature and found in animal products, high-fat dairy, and processed foods like desserts and fried foods. Reducing your intake of highly processed foods is an effective way to improve your health and enhance the quality of your eating habits.
To avoid processed foods, opt for unprocessed, raw, whole foods that are rich in nutrients, including antioxidants, fiber, minerals, and vitamins. These can include fruits, vegetables, whole grains, fish, lean protein, low-fat or non-fat milk, nuts, and seeds. When shopping, read the labels and avoid foods with high amounts of sodium, trans fat, or added sugar.
Gradually cutting down on processed foods is a more effective and sustainable approach, rather than eliminating them all at once. You can also try swapping out packaged or canned foods, candy, boxed meals, and pre-cooked meats for whole foods. For example, instead of processed meats like bacon, sausage, or lunch meats, choose chicken, salmon, or turkey, or plant-based proteins like beans, lentils, or tofu.
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Eat a balanced diet
Eating a balanced diet is key to maintaining your energy levels throughout the day. The best way to do this is to eat whole, unprocessed foods that are rich in complex carbohydrates, protein, antioxidants, fibre, vitamins, minerals, and other health-promoting substances.
Firstly, it is important to understand that different foods affect your energy levels in different ways. Carbohydrates are your body's primary source of energy, and they can be quickly converted to glucose for energy. However, it is important to choose whole grain foods and complex carbs, as these are full of beneficial fibre and are digested slowly by the body, providing long-lasting energy. Refined carbs, on the other hand, are quickly digested and may lead to a quick energy crash.
Protein is also essential for maintaining energy levels. It takes more energy to digest protein than carbohydrates, so it helps keep your energy up for longer. Good sources of protein include meat, fish, poultry, dairy, beans/legumes, and nuts/seeds.
Fats are the most energy-dense macronutrient, with each gram of fat containing more than twice as much energy as a gram of carbohydrates or protein. It is important to consume healthy, unsaturated fats found in avocados, nuts, seeds, and plant oils like olive and canola oil.
Vitamins and minerals do not provide energy themselves, but they are involved in the process of converting nutrients into fuel for energy and are an important part of a healthy diet. For example, vitamin C helps with the absorption of iron, which is important for physical and mental energy levels.
In addition to these macronutrients, staying hydrated is crucial for maintaining energy levels. Water doesn't provide energy in the form of calories, but it facilitates the energetic processes in the body, which boosts energy. It is recommended that adult males consume 15.5 cups (3.7 L) of water daily, and adult females consume 11.5 cups (2.7 L).
Lastly, it is important to remember that eating for your unique biology can increase your energy. Different people will have different energy responses to the same foods, so it is important to find what works best for you.
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Frequently asked questions
To have more energy, eat a balanced diet that includes a variety of unrefined carbohydrates, proteins, and fats, with an emphasis on vegetables, whole grains, and healthy oils.
Good sources of protein include meat, fish, poultry, dairy, beans/legumes, nuts/seeds, chicken, eggs, turkey, tofu, and soy products.
Good sources of carbohydrates include fruits, vegetables, and whole grains.
In addition to diet, drinking enough water and getting enough sleep are crucial for having more energy.
