Fuel your day with these energizing eats

When I’m tired, the first thing that comes to mind to wake me up from my midday slump is either an energy drink, a green tea or some coffee. However, I don’t always want something to drink, so I go on the hunt for some high-energy, healthy foods to eat. Some of the main things to look for in the search for high-energy foods are:

Complex carbs
- They burn slowly, giving you energy for longer
- Fiber is a complex carb!
Protein
- Consistent and lasting energy
Healthy fats
- Enhances the absorption of nutrients and helps keep blood sugar levels stable
- Omega-3s are a mood AND energy booster
B vitamins
- Helps enzymes turn food into energy
Simple/natural sugars
- Ready-to-use energy
- Lactose is an example!
Minerals
- Magnesium
  - Helps to convert sugar into energy
- Manganese
  - Breaks down carbs and proteins to turn them into energy
Vitamin C
- Needed for energy production

Make sure to stay away from high-sugar foods because while it might give you a boost of energy, you’ll crash not long after.

Here are some foods I found that meet the criteria above!

Bananas
- Complex carbs + vitamin B6 + little bit of protein
- Can eat in so many ways, as a snack on its own, frozen and blended into a smoothie, etc.
Eggs
- Protein + leucine (stimulates energy production) + B vitamins

Oatmeal
- Complex carbs + serotonin from oats
- Watch out for packets with high sugar though!
- Add cinnamon, which helps to keep blood sugar levels stable, making your energy levels stable
Hummus
- Complex carbs + fiber
Brown rice
- Vitamins + fiber + minerals
Avocados
- THE healthy fat + fiber + B vitamins
Leafy greens
- So many vitamins and nutrients to keep energy steady

Nuts
- Complex carbs + protein + fiber
Seeds
- Fiber + fatty acids + magnesium, phosphorus and zinc (all help convert food into energy!)
Peppermint
- Not a food, but it has been shown to elevate alertness
Water!
- Even though this is a drink, I thought it was worth mentioning because being dehydrated can make you feel low-energy. A refreshing glass of cold water might be the perfect solution to wake you up!