7 foods that will give you the ultimate energy boost

At some point during the day, everyone gets to the point where they lack the energy they need, even if the day is far from over. You just feel exhausted and drained. Once you get to that point, it can have an impact not only on mood, but also on productivity. But you don’t just have to accept this, because there are a number of foods that provide energy again quickly and you are back on the level of a high.


Eggs are a great way to get full. However, eggs can do even more – they provide a sufficient supply of energy because they are full of proteins. It is well known that proteins are a good and sustainable source when it comes to supplying the necessary energy. In comparison, sugary foods only ensure that the blood sugar level or the insulin level goes up and then drops again quickly.

Eggs contain a lot of the amino acid leucine, which positively affects the energy level in various ways. Thanks to leucine, the cells are able to absorb blood sugar better. Furthermore, leucine ensures that the cells produce energy by breaking down and utilizing adipose tissue. At the same time, eggs contain lots of vitamin B, which supports various enzymes in the breakdown of food and thus provides new energy.


Bananas are rich in

  • Carbohydrates
  • Vitamin B6
  • Potassium

Thanks to these ingredients, the energy level is verifiably kept high. Studies have shown that consuming a banana is as effective as an energy drink for a cyclist in a 75km race.

Sweet potatoes

Sweet potatoes not only taste particularly good, they also ensure that the energy level is quickly increased again. With a medium-sized sweet potato, you take

  • 23 g of carbohydrates
  • 4 g of fiber
  • 30% of the required daily amount of manganese
  • 450% of the required daily amount of vitamin A

Due to the complex carbohydrates and fiber, sweet potatoes are digested slowly, so that the body is evenly supplied with energy. At the same time, sweet potatoes provide valuable manganese, an essential trace element that helps the body break down food.


The human body is made up of 60% water, and most cells only function by integrating water molecules. If you drink too little water, the result is dehydration and a slowdown in all body functions. You feel tired and also powerless. If you drink enough water, this results in a boost of energy, so that you get the feeling that you have done something about fatigue.


The quinoa seeds are known for their high protein content. With just one cup of quinoa, you get

  • 39 g of carbohydrates
  • 5 g of fiber
  • 8 g protein
  • sufficient vitamins and minerals

Even if the so-called superfood contains a lot of carbohydrates, it is still in a low glycemic index. This means that the body only slowly absorbs the carbohydrates and that you are permanently supplied with enough energy. Furthermore, quinoa supplies the body with more than 20% of the recommended daily amount of manganese, folic acid, and magnesium. These substances are needed so that enzymes can do their job of generating energy.


Certainly, not everyone knows edamame. However, you could easily call it a filling snack for in between meals. Edamame are very low in calories, but high in carbohydrates, fiber, and protein. With a bowl of edamame (approx. 155 g), you get

  • 16 g of carbohydrates
  • 17 g protein
  • 8 g of fiber

Edamame also contains sufficient vitamins and minerals so that you get 80% or 121% of the recommended daily dose of manganese and folic acid with the mentioned portion. In combination with iron, folic acid increases the energy level so that you can fight against fatigue. Manganese, in turn, helps produce energy by breaking down carbohydrates and proteins. Edamame also contains a lot of molybdenum, a substance that stimulates certain enzymes to break down other foods.


Avocados can definitely be counted among the best superfoods. They are high in healthy fats and fiber. Around 84% of the fats in an avocado are monosaturated and polyunsaturated fatty acids. These fats improve the absorption of nutrients and thus also keep the blood fat level at a good level. The body also stores these fats so that they can be used as an energy source.

At the same time, avocados provide a lot of B vitamins, which in turn ensure that the mitochondria in the cells function properly. Especially people who follow the nutritional trend paleo diet or a ketogenic diet have a very good source of high quality fats and nutrients in avocados.

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