Food – the main source of your energy
Your body’s energy level directly depends on what you fuel it with. The best way to get more energy from food is to consciously choose nutritious products and understand not only what you eat, but also when you eat. You have probably noticed more than once that after a large lunch or a heavy dinner you feel sluggish. This happens because your body uses a significant amount of energy to digest a heavy meal instead of supporting alertness and physical activity.
One of the simplest ways to avoid feeling weighed down after eating is to have smaller meals several times a day. This allows your body to receive food regularly, helps prevent sudden energy fluctuations, and can contribute not only to maintaining steady energy levels but also to better weight control.
Although a cheeseburger or fries may seem like a quick and “comforting” option, their nutritional value is very limited. Processed foods—such as packaged or canned products, sweets, ready-made meals, and pre-cooked meats—often contain large amounts of preservatives, flavor enhancers, sodium, trans fats, and artificial ingredients. These products can cause a feeling of heaviness and, over time, contribute to fatigue.
The fresher the food, the higher its nutritional value. Unlike processed products, whose nutrient content often declines due to long shelf life and processing, fresh fruits and vegetables usually retain more vitamins, minerals, and antioxidants. Seasonal produce is especially beneficial, as it is typically less processed and more nutrient-dense.
When consumed in moderation, caffeine is not harmful and may even offer certain health benefits, but it does not provide true, long-lasting energy. Caffeine can create a short-term feeling of alertness, yet without a balanced diet it is often followed by fatigue.
Whenever possible, choose black coffee or unsweetened tea. Carbonated and energy drinks often contain large amounts of refined sugar and artificial additives, which in excess can negatively affect well-being and, over time, lead to other health problems.
Red meat often contains significant amounts of saturated fat, especially when visible fat layers are present. Leaner protein sources—such as chicken, turkey, and fish—provide high-quality protein while containing less saturated fat.
Fish rich in omega-3 fatty acids, such as salmon or tuna, additionally support cardiovascular health and may help reduce inflammatory processes in the body.
Refined carbohydrates, such as white sugar or white flour, provide a short burst of energy but are quickly followed by an energy crash. In contrast, whole-grain products and complex carbohydrates supply the body with fiber, which helps maintain more stable blood sugar levels and promotes longer-lasting satiety.
Nuts and seeds are among the best foods for combating fatigue and hunger. They provide beneficial fats, protein, and essential micronutrients.
Consider including almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, as well as sunflower and pumpkin seeds in your daily diet. It is recommended to choose raw, unsalted varieties—they make an excellent and nutritious midday snack.
Adequate hydration is essential for optimal bodily function. Although water does not provide energy in the form of calories, it supports energy-producing processes in the body and therefore indirectly contributes to better well-being.
Sip water throughout the day and try to replace sugary or carbonated drinks with a simple glass of water. This small habit change can make a significant positive difference in how you feel.
If you do not get all the necessary nutrients from food, you may consider vitamins or dietary supplements to help support normal energy metabolism. However, it is important to consult a doctor or pharmacist before starting any supplements.
Studies comparing bananas with carbohydrate-enriched sports drinks have shown that bananas can provide a similar amount of energy. Bananas are rich in potassium, fiber, vitamins, and natural carbohydrates, making them an excellent source of quick yet natural energy.
Oats are not only suitable for breakfast. They are rich in fiber and contain some protein, which helps maintain stable energy levels. Oats are especially beneficial for people who experience sudden spikes and drops in blood sugar.
Chia seeds can be an excellent source of long-lasting energy due to their combination of complex carbohydrates, fiber, and healthy fats. Two tablespoons of chia seeds provide approximately 24 g of carbohydrates and nearly 5 g of omega-3 fatty acids, which have anti-inflammatory and heart-protective properties. Research shows that chia seeds can provide as much energy as carbohydrate-enriched sports drinks.
Paying attention to what ends up on your plate is a simple and effective way to maintain energy throughout the day. A balanced diet combined with regular physical activity helps support good well-being, productivity, and long-term energy balance.
