17 Best Foods for Energy That Boost Stamina and Fight Fatigue

17 Best Foods for Energy

Here are the 17 best foods to fuel your body and keep your energy levels steady:

• Oatmeal

• Bananas

• Greek Yogurt

• Sweet Potatoes

• Eggs

• Beets

• Almonds

• Chia Seeds

• Spinach

• Quinoa

• Blueberries

• Hummus

• Lentils

• Beans

• Dates

• Avocados

• Oranges

1. Oatmeal

Oatmeal is like the slow-burning fuel your body craves. Packed with complex carbohydrates and soluble fiber, it provides a steady stream of energy that lasts for hours. Unlike sugary cereals that spike and crash your blood sugar, oatmeal helps regulate glucose levels. 

A 1/2 cup of dry oats delivers about 27 grams of carbs and 4 grams of fiber, making it an ideal breakfast choice.

Research shows that the beta-glucan in oats not only supports digestion but also improves energy utilization (1). 

Add toppings like nuts, seeds, or fresh fruit to make your bowl even more nutrient-dense. Choose plain oats over flavored ones to skip unnecessary added sugars.

2. Bananas

Think of bananas as nature's energy bar. They’re loaded with natural sugars, carbs, and potassium—a mineral that supports muscle function and hydration. 

A medium banana offers about 26 grams of carbohydrates, which your body quickly converts into usable energy.

A 2012 study found that bananas were just as effective as carbohydrate sports drinks for sustaining energy during long physical activities, such as cycling (2). 

Whether you enjoy one on its own or slice it into a bowl of yogurt or oatmeal, this fruit is a go-to snack for a quick pick-me-up.

3. Greek Yogurt

Greek yogurt packs a punch of protein and carbs, giving your body a double dose of energy support. 

A 7-ounce serving contains around 8 grams of carbohydrates and 20 grams of protein, making it a satisfying choice for lasting fuel. 

The protein helps slow the digestion of carbs, providing a more sustained energy release.

Mix it with some fresh berries or granola for added texture and nutrients. Plus, the probiotics in Greek yogurt support gut health, which is essential for overall energy levels.

4. Sweet Potatoes

Sweet potatoes are a hearty, nutrient-rich choice for maintaining your energy throughout the day. A medium sweet potato provides about 24 grams of complex carbohydrates and 4 grams of fiber. 

These slow-digesting carbs ensure a steady supply of energy without the dreaded crash.

What makes them even better? Sweet potatoes are high in antioxidants like beta-carotene and polyphenols, which have anti-inflammatory properties. 

Studies suggest that cooking methods like steaming or roasting can enhance their polyphenol content, making them even more beneficial (3).

5. Eggs

Eggs might not seem like an obvious energy food, but they’re a hidden gem. Packed with protein and rich in B vitamins like thiamin and riboflavin, they help convert food into usable energy. 

One hard-boiled egg contains around 6 grams of protein, making it an excellent snack or breakfast addition.

The best part? Eggs are incredibly versatile. Whether scrambled, boiled, or poached, they pair well with a variety of other energy-boosting foods, like whole-grain toast or avocado.

6. Beets

Beets are the unsung heroes of the energy world. Their high nitrate content improves blood flow by converting into nitric oxide, which dilates blood vessels and enhances oxygen delivery to your muscles. 

This is why athletes often swear by beet juice for endurance.

A 1/2 cup of cooked beets contains around 8 grams of carbs and 2 grams of fiber, offering both immediate and sustained energy. 

Slice them into salads, roast them as a side dish, or blend them into smoothies for a natural energy boost.

7. Almonds

Almonds are tiny but mighty when it comes to energy. A single ounce delivers 6 grams of protein, 6 grams of carbs, and a healthy dose of fats, which work together to provide a long-lasting energy supply.

They’re also rich in magnesium, a mineral that helps with energy production at the cellular level. Keep a handful of raw almonds on hand for a quick snack that keeps fatigue at bay.

8. Chia Seeds

Don’t underestimate these tiny seeds—they’re packed with a balanced mix of carbs, protein, and healthy fats. 

Chia seeds form a gel-like texture when mixed with liquid, helping you feel fuller longer and providing a steady energy release.

A 1-ounce serving contains 12 grams of carbs, 4 grams of protein, and 9 grams of fat. Add them to smoothies, yogurt, or oatmeal for an easy energy boost.

9. Spinach

Spinach isn’t just for Popeye—it’s for anyone looking to fight fatigue and stay energized. This leafy green is packed with iron, a key nutrient for red blood cell production. 

Red blood cells transport oxygen throughout your body, and oxygen is essential for producing energy.

A cup of spinach also contains magnesium, potassium, and vitamins like C and K, all of which play a role in maintaining energy levels. 

Whether tossed into a salad, blended into a smoothie, or sautéed with garlic, spinach is an easy and versatile addition to your meals.

10. Quinoa

Quinoa is a whole grain with a big reputation, and for good reason. It’s a complete protein, meaning it contains all nine essential amino acids—something rare in plant-based foods. 

A cup of cooked quinoa provides 40 grams of carbs, 8 grams of protein, and 5 grams of fiber, giving you a slow and steady energy release.

It’s also rich in magnesium and iron, which support energy metabolism and oxygen transport. Use quinoa as a base for bowls, mix it into salads, or enjoy it as a side dish with your favorite veggies.

11. Blueberries

Blueberries are little bursts of energy in fruit form. They’re packed with antioxidants, particularly anthocyanins, which help fight oxidative stress and keep your body functioning at its best. 

A cup of blueberries provides 14 milligrams of vitamin C, aiding in the production of energy at a cellular level.

Research has shown that antioxidants in blueberries may improve cognitive function and reduce mental fatigue (4). Whether eaten fresh, frozen, or blended into a smoothie, blueberries are a sweet and simple way to fuel your day.

12. Hummus

Hummus is a creamy and delicious energy-boosting dip made from chickpeas. Chickpeas are rich in complex carbohydrates and fiber, providing a slow and steady release of glucose. 

A 1/2 cup of hummus offers 20 grams of carbs, 6 grams of protein, and 4 grams of fiber, making it a balanced snack for sustained energy.

Often paired with olive oil, hummus also provides healthy fats that support brain and muscle function.

Enjoy it with fresh veggies, whole-grain crackers, or spread it on a sandwich for an easy, energy-packed addition to your meals.

13. Lentils

Lentils are a powerhouse of nutrition, offering a high dose of complex carbohydrates, protein, and fiber. 

A 1/4 cup of lentils contains about 30 grams of carbs, 12 grams of protein, and 5 grams of fiber, which work together to stabilize blood sugar and provide lasting energy.

They’re also a great source of iron, helping your body transport oxygen more effectively (5). Lentils are easy to add to soups, stews, or salads, making them a versatile choice for meals.

14. Beans

Beans, whether black, kidney, or pinto, are nutritional all-stars for sustained energy. A 1/2 cup serving of kidney beans provides 20 grams of carbs, 7 grams of fiber, and a mix of essential nutrients like iron and magnesium. 

These complex carbs and fiber slow digestion, giving you a steady release of energy throughout the day.

Add beans to rice dishes, chili, or salads to enjoy their energy-boosting benefits in a variety of ways.

15. Dates

Dates are nature’s candy, offering a quick and natural energy boost. One pitted date contains 18 grams of carbohydrates, mostly from natural sugars like glucose, fructose, and sucrose. 

These sugars are easily absorbed by the body, making dates an excellent choice for a pre-workout snack.

In addition to their energy-boosting sugars, dates provide important minerals like potassium and magnesium, which support muscle function. 

Add them to smoothies, oatmeal, or snack on them plain for a sweet and energizing treat.

16. Avocados

Avocados are rich in healthy monounsaturated fats, which provide long-lasting energy. They’re also packed with fiber, offering about 13 grams per avocado, which helps stabilize blood sugar levels.

In addition to healthy fats, avocados are loaded with B vitamins, including B6, which supports energy metabolism. 

Spread avocado on whole-grain toast, add it to salads, or enjoy it as guacamole to keep your energy steady throughout the day.

17. Oranges

Oranges are a zesty way to perk up your energy levels. They’re high in vitamin C, with one medium orange providing about 70 milligrams—nearly your entire daily requirement. 

Vitamin C helps reduce oxidative stress, keeping your body feeling fresh and energized (6).

Oranges also provide natural sugars and fiber, which work together to deliver a quick yet steady energy boost. 

Peel one for an afternoon snack or add orange slices to your water for a refreshing twist.

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What Foods Can Decrease Energy?

Certain foods can zap your energy faster than you think. While meals and snacks typically recharge your body, some food choices can lead to a rapid energy crash instead. Processed grains, fried foods, and sugary treats are some common culprits.

This doesn’t mean you need to cut these foods out entirely, but being mindful of their portion sizes and how they impact your energy can make a big difference.

Foods that can decrease energy:

• Processed Grains

• Fried Foods

• Foods with Added Sugar

Processed Grains

Processed grains like white bread, white rice, and traditional pasta might be quick and easy, but they’re not the best for sustained energy. 

Unlike whole grains, these are stripped of fiber and key nutrients during processing. This means they’re digested quickly, causing a rapid rise in blood sugar followed by a steep crash.

Imagine eating a big bowl of white pasta at lunch and feeling sluggish by mid-afternoon—that’s your blood sugar dropping like a rock. 

Whole-grain alternatives, like brown rice or whole-wheat bread, offer a steadier energy supply.

Fried Foods

Fried foods may taste amazing, but they’re energy thieves. High in fat and low in fiber, these foods slow down digestion, making it harder for your body to absorb the nutrients it needs. 

Think of your digestive system as a car stuck in traffic—everything just moves slower.

This doesn’t mean you have to avoid fried foods entirely, but saving them for occasional treats can help you feel more energized throughout the day.

Foods with Added Sugar

Sugary snacks and drinks give you a quick jolt of energy but often leave you crashing hard. 

That’s because the refined sugars cause a spike in blood glucose levels, followed by a rapid decline. Think of grabbing a candy bar mid-afternoon only to feel even more tired an hour later. 

Opting for natural sugars from fruits, paired with fiber and protein, can help you avoid these crashes.

What Are Other Ways to Improve Energy?

Food plays a big role in how energized you feel, but it’s not the whole story. Simple lifestyle changes can work wonders for your energy levels and keep you going strong throughout the day.

Sleep Hygiene

Getting enough high-quality sleep is one of the most important ways to improve energy. When you don’t sleep well, your body has less time to recharge, leaving you drained the next day. Research shows that poor sleep can negatively impact mood, focus, and overall energy.

Stick to a consistent sleep schedule and create a calming bedtime routine to help your body wind down. 

Even small changes, like limiting screen time before bed, can make a noticeable difference.

Regular Physical Activity

Exercise isn’t just good for your body—it’s a game-changer for your energy levels. 

Even moderate activity, like a brisk walk, can improve circulation and release endorphins, making you feel more awake and alert.

Studies have found that people who exercise regularly report lower levels of fatigue and improved overall energy (7). 

Aim for at least 30 minutes of activity most days, but even short bursts of movement can help when you’re feeling sluggish.

Stress Management

Stress can drain your energy faster than a leaky faucet. When your mind is constantly racing, your body burns through its resources more quickly. 

Finding healthy ways to manage stress, like meditation, journaling, or spending time with friends, can help restore your energy levels.

According to research, regular relaxation practices can significantly reduce fatigue and improve mental clarity. It’s all about giving your mind a break so your body can recharge (8).

Stay Hydrated

Dehydration can leave you feeling tired and unfocused. Water plays a key role in many of your body’s energy-producing processes. 

Even mild dehydration can impact cognitive performance and mood, making you feel sluggish.

Experts recommend drinking about 3.7 liters per day for men and 2.7 liters for women. 

If plain water feels boring, try adding a splash of lemon or a few slices of cucumber for a refreshing twist.

Boosting NAD+

If you’ve been exploring ways to optimize your energy, you might have come across NAD+. NAD+ is a coenzyme found in every cell, playing a crucial role in energy production and cellular repair. 

Unfortunately, NAD+ levels decline with age, which can contribute to fatigue and other age-related issues.

To naturally support your NAD+ levels, you can focus on foods like broccoli, avocado, and fermented products. 

Additionally, supplements designed to increase NAD+ levels are gaining attention for their potential to enhance energy and vitality.

For those looking for a convenient way to support NAD+ levels, the OMRE NMN + Resveratrol supplement might be worth considering. 

It combines 500mg of NMN, a direct precursor to NAD+, with 500mg of Resveratrol, which activates sirtuins—key enzymes involved in NAD+ production.

What sets this supplement apart is its purity and effectiveness. 

With 99% pure NMN and 98% pure micronized Resveratrol, it’s designed to maximize absorption and deliver noticeable results. 

Many users report improved energy and overall well-being within weeks of consistent use. 

If you’re ready to give your cells the boost they deserve, this could be the solution you’ve been looking for.

Conclusion

The foods you choose and the lifestyle habits you adopt have a powerful impact on your energy levels. By focusing on nutrient-rich foods, staying hydrated, managing stress, and getting regular exercise, you can keep fatigue at bay and enjoy steady energy throughout your day. 

For an extra edge, consider supporting your body’s cellular energy with NAD+-boosting supplements.Looking to take the next step in optimizing your energy? Check the availability of OMRE NMN + Resveratrol today and feel the difference for yourself.