When your energy is low, you might instinctively reach for a cup of coffee or a handful of candy to provide a quick boost. The desire to reach for caffeine, chips, or cookies when we want a pick-me-up is understandable. But too much caffeine can deliver the opposite of a jolt. And quickly digesting carbohydrates. Such as sweet beverages, white bagels, pretzels, and candy. This gives a quick hit of pleasure because they boost serotonin, the brain chemical that helps regulate mood will cause your blood sugar to spike and give you a short-lived high that ends in a crash. Here we have discussed 5 energy-boosting alternative foods. Some are great as on-the-go snacks. While others are smart choices for a lunchtime meal that will power you through the afternoon.
1- Almonds
Almonds are a superstar in the snack world, as they contain important nutrients, like magnesium and B vitamins, that help convert food to energy. “Research shows that people with low magnesium levels tend to tire more quickly during exercise due to magnesium’s role in energy metabolism,” explains Rachel Berman, RD, CDN, author of Boosting Your Metabolism for Dummies. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration. Stick to one serving — 1 ounce (oz), or about 23 nuts — to keep calories in check.
2- Popcorn
Whole-grain carbohydrates are a snack with staying power. “Thanks to fiber, whole grains help prevent the blood-sugar crashes that happen after consuming refined or simple carbohydrates,” Berman says. Popcorn is a smarter pick than other crunchy snacks, like chips, since it’s a whole grain that’s low in calories — as long as you don’t douse it with butter, salt, or oil. It also provides volume and so tends to keep you satisfied longer than chips and crackers. Ditch flavored microwave popcorn and try popping your own kernels, then season them with herbs and spices.
3- Peanut Butter
Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost. Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top slices with all-natural nut butter that contains nothing but nuts, Berman suggests. Just be sure to avoid brands with added sugars, and stick to a 2-tablespoon serving.
4- Salmon
Salmon isn’t called a “brain food” for nothing. The rich-tasting fish earns the moniker from its omega-3 fatty acids: nutrients that have been found to reduce depression as well as boost mood, Berman says. The healthy fats also make salmon a smart choice for your heart, as they help lower blood pressure and bad cholesterol, which can raise your risk for cardiovascular disease. Plus, the high protein count promotes satiety, which makes it a great energizing dinner option for those trying to lose weight.
5- Bananas
Bananas are nature’s prepacked and portable healthy snack. They’re filled with fiber, vitamin B6, and potassium — nutrients that promote sustained energy and muscle function, Berman says. Bananas are particularly appealing as a pre- or postworkout snack. Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day.
