What can I eat to have more energy?
With busy schedules and lots to think about, it can be easy to assume that we’re tired because that’s just the way life is. But you may be able to do something to raise your energy levels.
A key factor in how much energy we have is how we fuel ourselves. The best way to ensure that you’re feeling energetic is by eating a balanced diet, to ensure that you get all the nutrients you need.
Complex carbohydrates are essential for energy levels
The NHS recommends that these should account for slightly over one-third of your diet. Complex carbohydrates have more than three sugar molecules, so your body takes time to break them down. This results in a slow, steady release of glucose, which equals steady energy levels.
Some examples of complex carbohydrates that you can work into your diet are:
Chickpeas
Beans
Potatoes
Oats
Bread
Rice
Pasta
Choosing whole grain options where possible (e.g. brown rice, whole-wheat bread) will also give you other nutrients, such as B vitamins and iron.
(The right) simple carbohydrates can give you a quick energy boost
Sometimes we need a quick energy lift, for example if we want to go to the gym. Our instinct can be to reach for a coffee, and whilst caffeine is fine in moderation, there are more effective ways of getting that energy hit.
Try some fruit or vegetables. They’re made up of simple carbohydrates, so you’ll get a rapid energy injection, but you’ll get other nutritional benefits as well.
Incorporate more iron into your diet to raise your energy levels
Iron is essential for the transportation of oxygen around our body, and so low levels can cause us to feel fatigued.
If you’re feeling constantly tired, try incorporating more iron-rich foods into your diet. These include:
Meat
Seafood
Beans
Nuts
Vegetables
Drink enough fluids
Dehydration is an energy killer. You should aim to drink 6-8 glasses of fluid each day. If you’re unsure about your hydration levels, keep an eye on your urine. Clear, pale urine is a good sign of a hydrated system.
Try some new recipes
Reassessing how we eat can be a fun opportunity to try something new. For inspiration, check out these energy boosting lunches, or head over here to find out how breakfast boosts your energy levels.