Top 10+ Foods That Zap Your Energy & 10 That Keep You Energized All Day

From Sluggish to Supercharged

Are your food choices leaving you tired and lethargic? You've probably heard the saying, "You are what you eat," and it's true—the better we eat, the healthier we feel. So, what should you put on your plate? Here are 10 foods that will zap your energy—and 10 that will keep you feeling supercharged all day.

1. Pancakes

Pancakes and waffles might be classic breakfast staples you're used to eating as soon as you wake up. But because they're typically made with white refined flour (flour that has been completely stripped of nutrients), then topped with sugary syrup, they're more likely to spike your blood sugar levels than keep you full. Once you crash, you'll likely still feel peckish and want another snack.

2. Sweetened Yogurt

If you're used to eating flavored yogurt over plain varieties, you might want to rethink your choice. Sweetened kinds are often loaded with sugar—sometimes up to 10 or 18 grams—and barely any other healthy nutrients. Sugary snacks and eats like this will raise your blood sugar, leading to energy crashes and fatigue shortly after.

3. Alcohol

Alcohol is known for its relaxing effects, meaning if you have a glass before bed, you might fall asleep more easily. However, drinking too often or too much can wreak havoc on your energy levels, causing you to feel lethargic and drained.

4. Bacon

Processed meats like sausages, salami, hot dogs, and greasy bacon also do next to nothing for boosting energy. They're packed with sodium, preservatives, and saturated fats, meaning they not only zap your energy but also cause inflammation and raise LDL (bad) cholesterol.

5. Fried Foods

Oily fried eats are high in fat and low in fiber, meaning they slow your digestion and make you feel sluggish, tired, and bloated. They often don't offer any vitamins or essential minerals, either, and may even displace energy-boosting nutrients from your diet.

6. Instant Oatmeal

Eating instant oats can be a great way to start the day, but you'll want to double-check the nutrition label first. Some varieties are loaded with sugar and carbs and little to no protein or fiber, which negates the benefits they're supposed to give. Choose carefully before you buy, and it'll help to add in some chia seeds, nut butter, and protein powder to boost your oatmeal game.

7. Candy Bars

You already know why candy bars (and sweets in general) will only zap your energy rather than boost it: they're high in sugar. These treats will spike your glucose levels, leading to sugar crashes and lethargy—and you'll still be feeling hungry afterwards.

8. Processed Snacks

Processed snacks like cookies, crackers, and chips will also do nothing to boost your energy levels. They're often high in sodium, additives, preservatives, and fats, and low in other essential nutrients, meaning they'll only serve to make you—and your digestive system—more tired and sluggish. 

9. Coffee Creamer

Caffeinated drinks like coffee might boost your energy short-term, but if you're loading up your cup of Joe with sugary creamer and syrups, then drinking it on an empty stomach, you'll only be kicking yourself in the teeth. This doesn't mean you need to give it up completely—just choose healthier creamers that are lower in fat and sugar.

10. White Bread

White bread and other foods made with refined flour, like pasta and rice, zap energy because they break down into sugar easily, spiking up your glucose levels. It also doesn't provide any other essential nutrients, and if you're not adding fiber or protein-rich ingredients to balance things out, you'll only be left feeling drained, unsatisfied, and peckish.  

But don't worry—there are plenty of eats that can keep you energized all day. Let's jump into 10 you should incorporate more into your diet.

1. Nuts

Whether it's plain nuts or nut butter, there's a reason why you often see these being recommended to add into oatmeal or just to snack on. Nuts, after all, are packed with heart-healthy fats, protein, fiber, and other essential minerals. So, if you can, grab a handful and chomp away! 

2. Berries

Craving something sweet? Instead of reaching for candies or chocolate, grab a handful of berries to pop in your mouth or top your yogurt and oatmeal. These little juicy fruits are not only naturally sweet, they're also packed with antioxidants and fiber, making them a great choice to boost your energy for the day.

3. Tea

Unless you take your coffee black, you're likely adding high-fat sugary creamers into it and making it not so healthy. Tea, on the other hand, doesn't require milk or sugar to be enjoyed and offers plenty of health benefits, like lowering your risk of developing certain health conditions like high cholesterol, diabetes, cancer, and heart disease.

4. Chia Seeds

Chia seeds are considered a superfood, so if you're not already incorporating these small seeds into your diet by adding them to oatmeal, yogurt, or smoothies, you're doing yourself a disservice. Plus, as they're loaded with fiber, protein, omega-3 fatty acids, and plenty of other nutrients, they can keep you energized for longer.

5. Beets

Don't already eat beets or drink beet juice? It's time to change that. These vibrant red root veggies are chock-full of essential vitamins and minerals, including folate, manganese, potassium, and magnesium. They're also rich in nitrates, which your body converts to nitric oxide and improves blood flow and oxygen intake. Because of this, beets can enhance physical performance, and many athletes may consume them a couple of hours before exercising.

6. Salmon

Salmon is rich in omega-3 fatty acids and protein, making it a great choice for those who have cut out meat from their diets or are just looking for a switch-up. Being so nutritious, salmon not only keeps you fuller for longer but also keeps your energy levels up.

7. Chicken Breast

Rather than eating fattier parts of chicken, like thigh meat, opt for chicken breast instead. Along with eggs, they're a great source of protein and nutrients, and they're higher in healthier fats (polyunsaturated fat and monounsaturated fat) than those found in red meat.

8. Beans

Looking for another protein choice? Beans are a great pick. Packed with protein, fiber, and essential vitamins and minerals, like folate and iron (though nutritional profiles differ across bean varieties), these plant-based nibs do much more than boost your energy levels.

9. Dark Chocolate

Well, a piece of dark square probably won't keep your energy levels boosted all day, but it'll still be a great pick-me-up treat to have. Plus, dark chocolate is much healthier than milk or white varieties, and can even improve blood flow, prevent oxidative stress, and reduce your risk of heart disease.

10. Water

Water technically isn't food, but it's extremely important for your body, allowing your internal systems and all their gears to move smoothly and efficiently. If you don't drink enough water—at least six glasses daily—you could become dehydrated, which leads to more than just feeling lethargic and sluggish.