What Should I Eat for More Energy?

If you are grumpy in the morning until you get some coffee in your system or if you hit an afternoon slump where you can’t keep your eyes open, you might wonder how to increase your energy levels. While there are definitely some things we can do nutritionally to increase energy levels, the first step should always be making sure you are getting enough sleep. Your body just has a hard time functioning if you aren’t sleeping enough! Most adults need between 7-10 hours of sleep so figure out what works for your body and then make sure you are hitting it consistently!

Alright now lets talk about food. Many people with low energy levels are simply not eating enough, which makes sense because food = energy. If you are skipping meals or going long periods without eating, part of the reason you are feeling tired is likely that you just aren’t giving your body the fuel it needs at the times that it needs it! Make sure you are getting a solid breakfast every day within 30 minutes of waking up so that your body has fuel to work with. Then follow that up with meals or snacks at least every 4-6 hours throughout the day. Some people might need to eat more often than that, especially if they have high calorie needs!

Another reason you might be experiencing low energy is because you aren’t eating enough carbohydrates! Carbs are your body’s preferred source of fuel and you need a lot of them. Most people need at least 50% of their calories coming from carb sources. If you are feeling sluggish, evaluate your carb intake!

While carbs give your body energy, protein and fat help to stabilize blood sugars and sustain that energy for longer. I recommend pairing your carbohydrates with some sort of protein or fat at meals and snacks! For example, pair a banana with peanut butter or crackers with cheese. 

Good hydration habits are also going to be really important for feeling energized, and this includes electrolytes! While electrolytes and water don’t specifically provide your body with energy, they are involved in the processes that help your body make energy. So if you are dehydrated, your energy levels will likely suffer.

If you feel like you are doing all the right things but still feel like your energy levels are not great, this would be a good time to have a chat with your doctor. They can run some labs to find out if there are any nutrient deficiencies going on or other medical reasons for your low energy levels!