Here’s the typical scenario: you set your alarm clock to 6 a.m. before you went to sleep last night, but you’re already up way before it rings. You get out of bed, literally dragging yourself to the bathroom for a shower hoping it will perk you up – to no avail. So you skip breakfast, thinking you don’t want the hassle of cooking and then cleaning up afterwards. You step out and you head to work. You feel tired all throughout the day and you just want to sleep.

Indeed, there are times when the stresses of life had seemed to suck the energy right out of us. According to the US National Library of Medicine, feeling a lack of energy does not always mean that you are suffering from a serious condition such as hypothyroidism or depression. It just happens.  The loss of sufficient energy is usually the complaint of those who are too busy juggling a lot of aspects of their lives, trying hard to maintain a right sense of balance. But instead of just constantly turning to that candy bar to raise your sugar levels, you must also find healthier ways to cope with this problem. You can begin by taking in energy boosting foods on a daily basis.

Here is a roster of foods that can help charge you up with the energy that you need that would help you last an entire day or more.

1. Oatmeal. This food is known to have lots of fiber and can provide you with a steady stream of energy due to its high amount of carbohydrates. It also has B vitamins which aids in the conversion of carbohydrates into a form of usable energy. The complex carbohydrates of oats also breaks down glucose that releases energy through time and creates bulk in your tummy which makes you feel full. This is a great meal to start your day.  Eat oatmeal for breakfast for just about 30g of oats with some milk.
   
   
2. Coffee. Aside from being the most popular drink in the US just like soft drinks, it has caffeine that can definitely make you more productive especially at work. Just make sure that you do not go for more than two cups of coffee for its effects can become counterproductive too. Hence, drink a lot of water since caffeine can also be diuretic.
   
   
3. Lentils. These can provide you with a good combination of protein and carbohydrates that make a great addition to your every meal. Lentils also act as an ideal source of fiber which leads to a slow release of glucose and other essentials like B vitamins, magnesium, zinc, copper, calcium, iron and potassium. If you are not so much into beans, then you can start with just a portion at a time such as a cup of boiled lentils – this would already do you good.
   
   
4. Bananas. This fruit is perfect for those who just finished their workout regimen. This helps the body to regain energy and recover as fast as you can. Bananas are also a good source of potassium.  The lack of potassium can cause you to experience fatigue. Hence, always keep a banana in your bag to replenish some of your energy levels that you burn during your busy day. Other fruits like grapes, pineapples and peaches can also serve as energizing snacks.
   
   
5. Dried Figs. These can give you packs of energy as well as enough supply of iron. It is also one good source of fiber and it is ideal that you keep a jar of it on your working desk. It is a perfect mid morning snack that will not destroy the momentum of your appetite for lunch. Get two pieces instead of going for your third cup of coffee.
   
   
6. Sardines. A pack of sardines in water has tyrosine which is an amino acid. When it is digested, it helps enhance your brain’s functions thereby helping improve attention levels and its other mental functions. Other great sources would be lean beef, pork tenderloin, eggs, shellfish, and chicken.
   
   
7. Beets. By now, you would understand why that sandwich guy usually adds some slices of this purple food to the sandwich that you ordered for lunch. Beets act as good sources of vitamin C, iron and potassium which are considered to be a powerhouse triad of minerals and vitamins. Also, adding even just a couple of slices of beetroot can give a whole lot of difference to your simple yogurt.
   
   
8. Chocolate. This can truly elevate your energy level due to its certain bioactive compounds like tyramine and phenylethylamine. This finding is made according to the study published in the Journal of Food Science. It has also been proven to fight anemia and increase a person’s appetite. I highly recommend that you consume dark chocolates instead of milk chocolate. Milk chocolate is loaded with sugar – and while this may help boost your energy, eating too much can lead to a reduction in the ability to concentrate, and it may cause hyperactivity and anxiety. Dark chocolates are healthier to eat.
   
   
9. Almonds. These are good sources of magnesium which is important in the production of energy in your body cells. Every 30g of almonds contain about 77mg of magnesium. You can add it to your oatmeal to add some extra burst or punch of energy to your entire system.
   
   
10. Brown Rice. Generally, brown rice and white rice start with the same amounts of fat, proteins, calories and carbohydrates.  However, a lot of these get lost during the processes that white rice undergoes. Hence, this makes brown rice as a better and richer source of iron and vitamin B3. Vitamin B3 is what’s responsible for the conversion of food to energy.

All these and more can truly give you an energy packed day, enough to keep you up and going in your chosen lifestyle. Above all, it is important that you take in lots of water for when you get dehydrated, you will surely lose a lot of energy, experience over exhaustion and fatigue. Make it a habit to drink about 8 to 10 glasses of water daily.

Sources
completewellbeing.com
findarticles.com
livestrong.com
women.webmd.com