Sometimes you need that extra energy boost in the afternoon, first thing in the morning, or after exercise. There are many options you've probably heard of—from energy drinks to energy bars to sports gels.
Unfortunately, these products may be effective and suitable for elite athletes who need large amounts of fast-acting sugar during or after exercise. For the rest of us, however, they are likely to cause a rapid glucose spike followed by a glucose dip. This rapid spike and drop will leave you feeling more tired, moodier, or hungrier than before consuming the gel, bar, or drink.
At Hello Inside, we consider a good energy booster something that doesn't put you on that roller coaster of highs and lows . These foods provide sustained energy and don't cause glucose spikes and drops.
The 7 best foods & snacks to boost your energy:
- Dark chocolate : Dark chocolate can be an easy way to boost energy. It generally contains less sugar than milk chocolate. This lower sugar content leads to more balanced blood sugar levels, thus preventing voltage spikes. It also has a higher cocoa content, providing more of the benefits of cocoa, including helpful antioxidants like flavonoids.
- Hummus : It's low in fat but high in protein. It generally contains no added sugar and is low in calories. Combined with vegetable sticks, hummus is the perfect energy snack. (Tip: When buying hummus in the store, check the label for added sugar.)
- Plain or Greek yogurt : is rich in protein, fats, and natural sugars, which provide energy for the body. The fat and protein content helps reduce the impact of natural sugars on your blood sugar levels. Caution: Plant-based yogurts sometimes contain too little fat and/or protein, which can cause your blood sugar levels to spike.
- Quinoa and Amaranth : Quinoa is rich in protein and fiber. The combination of amino acids (the building blocks of protein) and fiber is a recipe for long-lasting energy, not short-term glucose surges. Add quinoa or amaranth pops to your yogurt as a snack.
- Nuts and seeds : are rich in fats and proteins to keep you energized throughout the day .
- Matcha and Guarana: give you energy and help you control your blood sugar.
- Greenish bananas : They contain something called resistant starch. This resistant starch helps slow the release of sugar into your bloodstream.
Boost your energy with these habits
If you're looking for something other than food to boost your energy, we have some alternatives for you.
- Take a cold shower. In the short term, this can lead to a rise in blood sugar levels and a quick energy boost. This is caused by the positive stress your body is exposed to. However, making a cold shower a habit will also promote long-term metabolic health.
- Move your body. Simple, yet highly effective. To avoid that afternoon slump after lunch, simply take a short walk outside or do some squats. Even a morning walk before work can help you kick-start your day and feel energized .
- Breathe deeply. Sometimes all you need is a short break during your workday. A few minutes of breathing exercises can work wonders. Go to your window, open it, close your eyes, and take 3-5 deep breaths of fresh air. You won't believe how much more energized you'll feel.
