6 Best Foods For Long-Lasting Energy

Your diet plays a vital role in your energy levels. Too much sugar and you’ll crash; too little carbs and you’ll shake. Science has shown us that the most optimal levels of energy come from a balanced source of protein, carbohydrates, vitamins, minerals, and portion size.

In this article, I’ve compiled 6 of the most valuable sources of energy that stabilize mood, motivation, focus, and vitality. These are all foods that can be prepared quickly and consumed promptly, so you don’t have to sacrifice convenience for health.

Each of these 6 foods were carefully selected for their accessible, flexible, and sustainable measures. You do not need to consume all of them, but you should try to at least include two or three if you want to increase your odds of thriving.

Without further ado, here are the 6 best quick-foods for long-lasting energy.

*Note: Diagrams 1-6 are intended to be used as a guide for optimal energy. You may consume the products through other methods in different sizes, however they may not render the same benefits listed above

1) Oatmeal

If you are craving something carby, oatmeal is a solid choice. It’s a whole grain high in B vitamins and Fiber, and converts food into energy quite efficiently (1).

Carbohydrates high in glucose, like bread and ice cream, cause spikes in blood sugar that lead to a crash. But because oatmeal has a low glycemic index, it provides long-lasting energy without the sugar coma (2). Just don’t drown it in honey and maple syrup.

One study found that consuming a low glycemic meal, such as oatmeal, 3 hours prior to a run provides more endurance than a high glycemic meal (3). The researchers thus concluded that oatmeal is a great alternative to pre-workout supplements.

2) Almonds

Almonds are a great source of manganese and copper, two trace minerals that help in the development of energy in the brain and immune system (4, 5).

Almonds also carry a hefty source of riboflavin, more commonly known as vitamin B2. This helps the body metabolize fats and proteins into sustainable energy (6, 7).

Best of all: almonds are super convenient. You can keep them in your pocket and snack on them throughout the day, in virtually any environment… unless of course you’re next to Jimmy with the peanut allergies.

3) Eggs

If breakfast is your most important meal of the day, it should probably have eggs.

Many advise against eggs for their cholesterol downsides, but for 70% of the population – those with healthy levels of LDL – various studies indicate that 3 whole eggs per day is perfectly fine and even recommended (8, 9, 10).

Eggs are a complete protein that contain all of the essential amino acids. Additionally, they are packed with B vitamins, healthy fats, and vitamin D, all of which play a role in energy reproduction (11).

But the main reason why eggs provide such long-lasting energy is because they do not have any carbohydrates. Their protein dense structure does not affect blood sugar or insulin levels, making them perfect for daylong vitality (12).

4) Spinach

Spinach probably won’t give you Popeye strength. But it is a superfood in its own right and one of the most alkaline foods on the planet.

Alkaline rich foods are known to increase muscle efficiency and recovery, promoting energy very effectively (13).

Spinach is also very high in iron, which transports oxygen throughout the body to the brain. Oxygenated blood is the precursor to energy reproduction (14).

Moreover, spinach is very high in trace minerals magnesium and folate – both of which convert food into usable energy (15).

5) Banana

Sealed in the packaging of its own skin, bananas are a great fruit to carry on the go for an immediate boost.

Bananas are packed with complex carbs, potassium, and vitamin B6 (16, 17). Basically a fully loaded shotgun of energy.

What’s less known, however, is banana’s content of tyrosine. Tyrosine is an essential amino acid that helps your brain produce norepinephrine. According to various studies, norepinephrine promotes alertness, motivation, memory, and the ability to focus (18, 19, 20).

One study found that eating a banana before or during intense exercise was just as effective as drinking a 6% carbohydrate energy sports drink (21).

6) Pumpkin Seeds

Pumpkin seeds are a staple in any plant-based diet. They are jam-packed with 29.5 grams of protein per 100-gram serving, rivaling meat products like chicken breast (32/100g) and steak (29/100g) (22).

Protein dense foods provide long-lasting energy as they take longer to break down in the body. But pumpkin seeds stand out, as they are also loaded with vitamins and minerals that are not often found in high protein foods (23, 24).

Of these minerals, iron, manganese, and copper contribute the majority of pumpkin seeds’ energy content. They are vital in the role of blood cell oxygenation and help repair damaged blood cells (25, 26).

Pumpkin seeds are a great topping for salads and will help keep you satiated for hours feeling great.