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The hectic and busy routines make people feel tired, discouraged, demotivated, and even stressed. Healthy eating, in all these cases, is an excellent ally, especially when it includes foods that give energy.

If you are looking for more well-being in your daily life, below Colors Nation list the main energy boosting foods that cannot be missing from your table.

Table of Contents

What Foods give you Energy?

In general, any food that has calories helps to provide energy for the body, but some of them stand out for their properties. In short, you need to add good sources of carbohydrates and good fats to your eating routine. After all, these nutrients help to improve concentration and facilitate the practice of physical activities and other daily tasks.

Do you want to leave your routine activities, with quality and balance? Follow our list of energy boosting foods below and learn about some of the best foods to give energy and mood:

Coconut Water

If you are looking for food or drink that is able to hydrate you, replenish your body’s mineral salts and still give you energy for the rest of the day, coconut water is one of the options that need to be on your list. That’s because this slightly sweet drink is practical and consumption is great for people of all ages, including children.

Coconut Water

Coconut water contributes to hydration and the correct functioning of the kidneys, in addition, it helps in the elimination of substances harmful to the body. All because of the presence of carbohydrates, in addition to many vitamins and minerals, it is also natural energy and a great isotonic.

Natural Guarana

Guarana comes from the northern region of Brazil and is considered a great stimulant of the nervous system, mainly because of its good amount of caffeine. However, the recommendation is moderate doses to improve cognitive, energetic, and tonic activities.

To help reduce physical exhaustion and improve mood, guarana is also a great option. By the way, it is worth adding in juices and vitamins to increase the level of concentration and the disposition for daily activities. Guarana powder, which is extracted from its seed, helps with blood circulation and the flow of oxygen in the body.


Considered one of the favorite desserts of Brazilians, traditional milk chocolate is rich in sugar and saturated fats. However, currently, there are a wide variety of types that can be part of a healthy and energetic routine. The important thing is to consume it in moderation.


In products where cocoa is predominant (over 60% of the composition), there is an abundance of flavonoids and caffeine, which give that gas to the body. That’s why consuming a small amount of chocolate, about two squares after large meals, can help to reinforce satiety in a diversified diet. That is, food cannot be missing from the list of foods that give energy.

Peruvian Apple

The Peruvian apple is a food native to the Andes region and found in the powdered version in Brazil. It is very popular all over the world for being a great source of vitamins and minerals. In addition, it has carbohydrates, proteins, and dietary fiber.

The Peruvian apple is also a fundamental ingredient to reduce tiredness and fatigue. This is because food has a large number of B vitamins, which act directly and indirectly in the process of generating energy for the body; in addition to vitamins C and E, which are important antioxidants.

In addition to these benefits, the fruit is responsible for reducing the risk of erectile dysfunction and menopausal symptoms, protecting the heart, improving mood, and increasing physical performance.


If you thought of energy-rich foods, you should think of oilseeds. That’s because they are sources of fiber, good fats, and proteins, and oilseeds are the champions of snacks between meals. This is due to the ease of acquisition and maintenance they offer, as they do not need refrigeration and have a longer shelf life.

Among them, we highlight almonds, macadamia, cashew nut, Brazil nut, hazelnut, and pistachio. Composed of fatty acids, such as omega-3, oilseeds also contain magnesium, a mineral that is involved in the process of generating energy.

These foods can be consumed in small portions in snacks, accompanied by yogurt or fruit. But it is important to have control of the amount consumed, since oilseeds have a high caloric value, even in small amounts. In 20 grams, for example, there can be approximately 100 calories.

Whole Grains: Best Energy Boosting Foods

Oats, quinoa, and amaranth are great foods to give you energy and mood. With a low glycaemic index, they also have a good amount of protein. In vegetarian diets, whole grains can complement main meals. It is also valid to add them to fruit salads and yogurts. In addition, they can compose the dough of bread and pies.

Fish and Seafood

Various seafood helps to boost your energy. That’s because these foods have an excellent content of good fats, such as omega 3, which help maintain heart health.


A healthy heart, in turn, carries more oxygen throughout the body and results in higher energy levels. Other sea foods such as shellfish and oysters are rich in iron and also help in transporting oxygen throughout the body.


Did you know that ginger tea is an excellent choice? It contains antioxidants and other nutrients that are able to provide you with extra energy to get through the day. And you can vary the recipe with honey, and add other invigorating and energizing spices, such as cinnamon, for example.

4 Energy Boosting Foods for your Breakfast

It is not news to anyone that breakfast is considered the main meal of the day. That is, this is the perfect time to insert foods that increase energy. After all, breakfast is the period when the body is low on reserves. Precisely for this reason, the right choice of food can make a big difference and guarantee mood for the whole day.


Coffee is one of the most famous foods for keeping people awake and more focused on their daily activities. Because it contains a large amount of caffeine, trigonelline, niacin, melanoidins, quinides, and chlorogenic acids. It is considered an excellent stimulant for those who want to have more mood and energy.


In addition to making people more awake and focused, coffee has important nutrients that stimulate metabolism and improve liver function. According to a study done by researchers at the University Health Network in Canada, another advantage of this drink is its ability to inhibit the development of Alzheimer’s and Parkinson’s.

Green Tea

Green tea has an amino acid capable of increasing the production of dopamine and serotonin, causing a feeling of well-being and improving mood. In addition, it is responsible for accelerating metabolism, thus increasing energy expenditure.

This drink provides more mood and energy, but also offers several other benefits. Because it is rich in antioxidant compounds, it helps to delay cellular aging, protect body cells, balance blood cholesterol levels, and prevent heart problems.

Also Read: Homemade Fat Burning Drinks


Fermented milk, yogurts, and items like Kombucha are also great for breakfast. These foods with live microorganisms, when ingested in sufficient quantities, promote several health benefits, with emphasis on the promotion of gut health. And a balanced microbiota makes nutrient absorption more effective, and that translates into more energy for the body.


Want to ensure more mood throughout the day? So insert prebiotics like whole grains, oatmeal, fruit and chickpeas into your breakfast. In addition, this type of food is also essential to promote gut health and keep the microbiota working properly.

9 Energy Boosting Foods that give you the Energy to Train


Eggs are an excellent source of protein and fat. Considered a food capable of giving much more mood and satiety to those who insert it into the food routine, it is familiar among those who practice bodybuilding. Other activities that promote lean mass gains, such as functional training and cross fit also benefit from their advantages.


Since it is able to increase muscle recovery, it can be consumed for breakfast, snacks, lunch, and dinner, among other meals. It’s worth boiled egg, scrambled, in the form of an omelet, in the whole-wheat pancake, in the salad, and much more.

Dry fruits

Foods like raisins, apricots, dates, plums, figs, cranberries, and goji berries are rich in fructose, a carbohydrate naturally present in fruits.

With a high glycaemic index, sugar provides the body with energy quickly. Dried fruits, therefore, are good options for those who have little time to eat before training and even to supplement nutrition during training.

Some examples of practice are long runs and triathlon events. In them, the duration of physical activity can exceed one hour. To use dried fruits in snacks between main meals, it is best to combine them with good sources of protein.


Available at all times of the year in Brazil, the banana is a very practical fruit to consume. In addition, it is full of qualities that guarantee its ability to provide energy. Rich in fiber and carbohydrates, it keeps glucose stable. As a complement, because it contains tryptophan in its composition, it activates serotonin, a hormone responsible for the feeling of well-being.

Another nutrient in bananas that helps to give energy and disposition is potassium, which makes it the favorite fruit of athletes, as it helps to prevent cramps. To include it in the diet, there is no shortage of options between sweet and savory. It’s even worth preparing a banana pancake with oatmeal and cinnamon, whole grain muffins, cookies, and smoothies.

Coconut oil

Coconut oil is rich in saturated fats that contain fatty acids such as lauric acid and caprylic acid. Its composition makes the energy gradually increase. Thus, it does not record blood glucose spikes and ensures availability for a longer period.

One of the most popular ways to eat it, in addition to using it in everyday recipes, is to add it to a cup of plain coffee.

Sweet Potato

Its asset is its low glycemic index, which causes the carbohydrate contained in the potato to be released slowly into the blood, providing the body with energy for longer. In addition, it is good for the muscles, as it contains nutrients such as potassium, phosphorus, and iron.

Natural Fruit Juices

Another immediate source of energy for training is natural or whole fruit juices. Since these carbohydrates offered in liquid form are used more quickly as energy by the body.


Think of a versatile and energetic food. It is not by chance that the fruit fell into the taste of Brazilians. In fact, avocado can be used in sweet or savory preparations, being a great source of fat and promoting satiety.


And there is no shortage of ideas for consuming this energy-rich food, it goes well in a smoothie with cocoa, chopped into a tasty salad, in guacamole seasoned with herbs, or in recipes for avocado toast .


It is a typical fruit from northern Brazil. Acai berry gives energy and promotes the proper functioning of the body. In addition, it is abundant in B vitamins, it also stands out for its antioxidants, which protect the body, and for unsaturated fats.

Although it has become popular with people from other regions of the country and the world as a delicacy, on a daily basis it is recommended to consume it in its pure form: without guarana syrup and without other side dishes with excess sugar, such as condensed milk.

Energy and Well-Being for your Routine

A diet rich in nutrients can bring together different energy boosting food options that give energy, in addition to making the routine lighter and more pleasurable. Therefore, when experiencing excessive and frequent symptoms of fatigue, tiredness, and discouragement, try to include some of the options presented in this article in your daily life. It is also important to always be aware that any excess consumption can harm the body, so the ideal is always to seek balance.