Natural Energy Boosters
You sometimes need the extra energy boost in the afternoon, right in the morning or after exercising. There are many options you have probably heard of. From energy drinks, to power bars and sports gels.
Unfortunately, these products may be efficient and suitable for elite athletes that need high amounts of quick sugar during or after their workout. But for the rest of you they will likely cause a quick glucose rush (a fast increase of glucose) that is followed by a glucose dip after. This fast up and down will make you feel more tired, moody or hungry than before you enjoyed this gel, bar or drink.
At Hello Inside, we consider a good energy booster as something that won’t put you on this rollercoaster of highs and lows. These foods provide sustainable energy and won’t cause any spikes and dips.
Remember this as a rule of thumb:
The less processed your energy-boosting food is, the better. A small amount of sugar combined with plenty of fiber, fat, and/or protein makes a snack perfect and will make you feel energized for a long time.
Best 7 foods & snacks to boost your energy
- Dark chocolate: Dark chocolate may be an easy way to increase energy. It usually has less sugar than milk chocolate. Less sugar results in a more balanced blood glucose and thus avoiding dips. It also has more cocoa content which means more of the benefits of cocoa, including helpful antioxidants such as flavonoids.
- Hummus: Is low in fat, but high in protein. It typically contains no added sugar and is low in calories. Combining it with some veggie sticks makes hummus the perfect energy snack. (Tipp: make sure to check the food label for added sugars when you buy hummus in the store)
- Plain or greek yogurt is rich in protein, fats, and natural sugars, which provide energy to the body. The content of fat and protein help to lower the impact of naturally occurring sugars on your blood glucose. Caveat: Plant- based yogurts sometimes lack fat and or protein, causing your glucose levels to spike.
- Quinoa and amaranth: Quinoa is high in protein and fiber. The combination of amino acids (the building blocks of protein) and fiber are a recipe for sustained energy rather than short bursts of glucose. Add quinoa or amaranth pops to your yogurt as a snack.
- Nuts and seeds: are high in fat and protein to provide energy throughout the day.
- Matcha and guarana will make you feel energized and help to control your blood glucose.
- Green-ish banana: It contains something that’s called resistant starch. This resistant starch helps to slow down the process of releasing sugar in your bloodstream.
Did you know…
The browner a banana the more sugar it contains and cause a bigger raise of your blood glucose.
Boost your energy naturally with these habits
If you are looking for something else, other than food to boost your energy we have some alternatives for you.
- Take a cold shower. In the short term this can result in a glucose increase and a quick energy burst. This is caused by the positive stress your body is exposed to. However, if taking a cold shower becomes your habit you also promote metabolic health in the long term.
- Move your body. Simple, yet very effective. To avoid the afternoon slump after lunch just take a short walk outside or do some squats. Also a morning walk before work can help you to kick-start the day and make you feel energized.
- Breathe. Sometimes the only thing you need is a quick break during your work day. A few minutes of breathing exercise can do 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 will feel.
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