When the temperature rises, does it have a reverse effect on your energy? Whatever you’re up to this summer, there’s a chance you might find your energy lagging at some point, either from trying to do too much or just getting a little too into your vacation mindset.
But there’s good news — and it involves food (yay!). Turns out that eating the right foods can help you stay energized through any busy day. So whether you need a burst of energy to conquer a tough task or to stay active when your mind and body would rather be chilling poolside, check out these foods that can give you a little more get-up-and-go.
9 Foods For All-Day Energy
Aside from tasting like candy, blueberries have antioxidants and fiber. They also have a low-glycemic index, which means they won’t spike your blood sugar. That translates to long-lasting, steady energy. Toss some blueberries into Greek yogurt with a few sliced almonds for a tasty breakfast, post-workout snack, or healthy dessert.
2. Goji berries.
These grape-sized fruits are considered some of the healthiest foods, with antioxidants, amino acids, and vitamin C. They’ve been used in Chinese medicine for thousands of years to help boost energy and handle stress. You can find them dried in many supermarkets (they make an awesome snack or salad topper).
This seed has more protein than any grain or rice, and because it’s high in folate, iron, magnesium, and fiber (among other things) it’s a great source of healthy energy. You can eat it as a side dish, or make it like oatmeal with almond milk or coconut milk and some fruit to get you going in the morning.
Unlike processed white rice, brown rice helps keep blood sugar more stable as it digests slowly. Brown rice is also high in manganese, a mineral that helps your body produce energy from protein and carbs.
Quick side note as we stop to catch our breath: If you’re drinking Shakeology daily, you’re already getting all four foods above in each serving. Score!
5. Pumpkin seeds (or pepitas).
Pumpkin seeds are a good source of protein, healthy fats, and fiber, plus they’ve got minerals like magnesium, iron, and vitamin K, all of which can help you run through the sprinklers with your kids (or by yourself). Sprinkle pumpkin seeds over salads for a satisfying crunch.
This is one of our favorite choices for energy that’ll take you through even the busiest days. The soluble fiber in oatmeal slows down carbohydrate absorption and keeps your blood sugar more consistent. No mid-morning crash here!
7. Sweet potatoes.
A good source of high-fiber carbs, vitamin A, and vitamin C, sweet potatoes also contain potassium, which helps keep your electrolytes balanced — and that helps you stay hydrated during the hot summer months. Kids love them mashed or made into sweet potato fries. Or try one of our favorite combos — a baked sweet potato sprinkled with cinnamon and topped with almond or cashew butter. Delicious!
More than just a portable snack, apples deliver energy without a lot of calories. They’re high in fiber so they take a while to digest, and that extra fiber also means healthier digestion (because poor digestion can leave you feeling sluggish). Plus, their high water content helps you stay hydrated when the humidity’s got you sweating buckets.
With plenty of protein and complex carbs, you’ve gotta give beans props for being a fantastic energy food. They fill you up, digest slowly, and fuel your body for hours. Try them as a side dish, or add a can of drained beans to soups or salads.
Focused Energy Boost. Sorry, but we couldn’t leave this one off the list. Focused Energy Boost is perfect for those days when you really need that extra oomph, and you need it to be easy. Like now, when you’ve got work, kids’ activities, family events, vacations, etc. Just add this boost to your Shakeology and get a natural source of lasting energy from ginseng, guarana, and green tea. Even better—it’s on sale until August 15th, so get your Focused Energy Boost before you’re too tired to click here!