Boost Your Day with High Energy Foods

In this quick paced world we live in today, many of us suffer from information overload where it pertains to basic health. We literally have all the answers at our fingertips, but the truth lies between the basic information and marketed facts. So what do we do? We start with the internet and ask our questions. How do we get better sleep? What foods will increase our energy? What exercises will quickly give us the bodies we want? Exacerbating our inquiries is the fact that we’re a society seeking the quickest, easiest remedies to our challenges. Slow and steady, while excellent advice, isn’t how we approach life.

Fortunately, we have answers that will help you achieve your goals in a timely manner, starting with high energy foods to stabilize your glucose levels and improve your stamina.

High Energy Fruits & Veggies:


Generally speaking, high fiber foods make you feel fuller longer. The body takes a bit longer to digest these than some other foods. You’ll also experience a spike in glucose levels, boosting your energy levels, because they are high in fructose… a natural sugar found in fruits. Apples are a great example of a great energy snack, even moreso if paired with proteins like nuts butter or greek yogurt. Doing so will extend the period of time you will enjoy the energy benefits.


For a quick, nutritious energy boost that doesn’t need to last a long time, bananas are your fruit! The natural sugar and high fiber content can be augmented with protein like peanut butter, or even a complex carb like oatmeal. Your energy will last longer paring your banana with these favorites by keeping glucose levels stable.

Goji Berries

Studies reveal a strong connection between the goji berry and athletic performance. Those consuming the berry reported less physical fatigue and had energy to spare overall. The benefit is attributed to balanced and complimentary levels of high carbohydrate and protein contained in the goji berry. The presence of iron and vitamin A may also increase energy. A deficiency of vitamin A reduces energy production by as much as 20%.


It is a common misunderstanding that all fruits only offer you a short-term spike in energy. Oranges actually provide a stream of energy over an extended period because, in addition to fructose, which will increase energy levels, they contain high levels of vitamin C, folate, and potassium. These active ingredients are what allow the orange provide a more enduring stream of energy.


Iron is critical to the production of energy within the body, and spinach is packed with this crucial nutrient. The lack of iron in your diet can cause mental and physical exhaustion, as well as have detrimental effects to the immune system. Add fresh spinach to your salad to enjoy the benefits of the iron it contains, and pair it with foods rich with vitamin C to maximize absorption.

Sweet Potato

Sweet potato is a complex carbohydrate, which help to keep glucose levels constant and allows for maintaining energy levels over a longer period. While carbohydrates are vital for energy production, make sure that you’re choosing complex carbohydrates rather than basic carbs that your body will burn through faster. Sweet potatos also has high levels of beta-carotene, or vitamin A, and vitamin C that work together to fight off midday fatigue.

Protein & Dairy:


When it comes to energy production, almonds are the champion of snacks. The quantity of protein, riboflavin, copper, and manganese found within just one handful of almonds is enough to increase your energy level, and keep it high. While the manganese and copper work together to neutralize cell toxins and keep your energy levels high, the riboflavin aids the protein in oxygen-based energy production.


Most beans (except green lima beans, green peas, and string green beans) are considered to be both a protein and a carbohydrate. These 2 macronutrients are necessary to the production of energy, and it can’t happen without both of them. As a protein and a veggie, beans are an awesome choice for both omnivores and vegetarians to increase their energy levels.

Brazil Nuts

The energy from brazil nuts comes mainly from their high fat caloric content. These particular fats are mono-unsaturated fatty acids for the most part, and they help to bring down LDL (bad cholesterol) and raise HDL (good cholesterol). As well as a high energy food, brazil nuts are also a source of more selenium per serving than any other natural source. Selenium in your diet prevents coronary artery disease and some cancers. As an extra benefit, it’s also a tremendous mood booster.


The amount of magnesium, carbohydrates, protein, and fats in a single serving of cashews make them an excellent snack for energizing yourself. Calcium and magnesium together help the body absorb sugar more efficiently, converting it to energy. Partnered with complex carbs and fats, the protein is used to make homones and repair muscles, however when carbs and fats are reduced or eliminated from the diet, proteins will perform the function of generating energy. Carbohydrates, protein, and fats all necessary components for energy management.


An edamame is a cooked soybean, and soybeans are a good source of B-complex vitamins, which help the body break down simple and complex carbs to generate energy. Edamame contains carbohydrates, fiber, and protein, all of which work together to provide the body with what it needs to create long and sustainable lasting energy.


Eggs provide an extraordinary 97% of usable protein and will boost your endurance. A single serving of eggs (2 large eggs or 100 grams) offers thirteen grams of protein, or about 25% of your daily requirement. They’re not just for breakfast, but are also a great after workout snack, especially because they contain amino acids required to rebuild muscles.

Greek Yogurt

Replacing your yogurt with real greek yogurt will offer you more nutrients and energy while cutting your simple carbs and salt by half. You’ll not lose any calcium but will enjoy more protein and magnesium, energy producing facilitators. As an added benefit, you can add any flavor you prefer, such as from any number of fruits, nuts, or spices. Try seasoning plain varieties to create a unique, tangy vegetable dip.

Lean Meats

Lean meats are all sources of protein and contain the amino acid tyrosine, used by the body to manage brain chemicals that improve focus and altertness through the day. The body uses the protein to increase energy, restore muscles, and develop hormones.

Peanut Butter

Peanut butter, and other nut butter, are high energy source foods. No matter what brand you choose, you’ll find them a high caloric food, however, there are some things you can look for that will ensure you’re not adding unnecessary sugar to your diet. Primarily, make sure your peanut butter is all natural, with an ingredient list that reads “peanuts.” Additionally, watch your serving size and keep it to 2 tablespoons no matter how you’re eating it.


Pistachios are a high energy food thanks to their winning mix of protein, fiber, and monounsaturated fats, not to mention they taste fantastic. The fats found in a pistachio are also known to lower LDL (bad cholesterol) while increasing HDL (good cholesterol). The protein will work hard to provide you with usable energy, while the fiber will keep you feeling full longer, and maintain steady glucose levels. The act of shelling the pistachios before you eat them may seem inconvenient, but it’s actually helpful in ensuring you don’t overdo it at snack time.

Pumpkin Seeds

The ingredients in pumpkin seed (phosphorus, manganese, zinc, and magnesium) are used in the production of energy developed from the protein and fat the seed contains. The seed’s fiber content ensures you’ll enjoy that full feeling fiber offers, but also enjoy increased energy. Seeds are not typically known as a source of high energy, however you’ll find pumpkin seeds a terrific energy source for snack time!


Salmon is an excellent source of omega 3 fatty acids, as well as protein, and vitamin B6 for energy production. While protein is key to generate energy, it’s also critical for healing muscles, ligaments, and tendons after a work out. As such, increased levels of protein should be consumed to perform all these functions and still have energy.


Air Popped Popcorn

Air Popped Popcorn is a tremendous whole grain carbohydrate with the crunch of chips, full of fiber and nutrients to keep you going. Instant microwavable popcorn lacks the nutrients of air popped and it’s value is damaged by the addition of butter and salt.

Brown Rice

As we’ve stated, magnesium is a critical component for energy production, and a single cup of brown rice will offer 88% of your daily requirement. Magnesium is needed to manufacture fatty acids and for proteins and carbs to produce energy. During energy production, magnesium can also be found within the mitochondria of cells, protecting them from the prospective free radical damage.


Oatmeal is fiber personified, which is the main reason that it’s such an awesome breakfast choice. The complex carbs in oatmeal will generate  the energy you need, while the fiber ensures that the energy is proportionately paid out for hours. Fiber takes time to digest, so not only will your energy boost last longer, but you will probably feel fuller for a longer period. Your glucose levels should remain steady, with less of a tendency to crash or spike, when you’re system is busy digesting and you’ll consequently feel more alert and focused as a result.

Buy unflavored oatmeals and enhance them yourself with fruits, nuts, spices, or even peanut butter!


Quinoa contains more protein than any other grain or rice. Gluten free, it’s considered a complete source of protein and a perfect snack for after a workout. It fuels your body while providing muscle repairing proteins.



Coffee is the go-to drink for most people looking for an energy boost, no matter what time of day it is. Typical caffeine content, even of a small cup of coffee, is enough to provide quick mental clarity and physical energy, however, be cautious. With caffeine, less is often more. Smaller cups throughout the day is more beneficial than two large cups in the morning, and be aware of how late in the day you’re taking your last coffee break. Inhibiting your sleep will certainly affect your energy levels.


If you’re not fond of coffee but want the same caffeine advantage, there are tea options to save the day. Actually, tea leaves contain a higher quantity of caffeine than coffee beans. The disparity is the result of brewing, where the caffeine content in the majority of tea drops significantly. Consequently, even though coffee will have a higher caffeine content, the same energy result can be obtained with smaller, more frequent doses of tea throughout the day,


While most of us understand that our bodies can misidentify thirst as hunger, were you aware thirst can also be confused for fatigue? With inadequate water consumption your body can feel tired, leaving you lethargic. Hydration plays a major role in many vital systems working properly and together, so to benefit your overall health…drink plenty of water!

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