{"id":8027,"date":"2023-12-01T14:18:57","date_gmt":"2023-12-01T21:18:57","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8027"},"modified":"2024-03-22T16:11:18","modified_gmt":"2024-03-22T22:11:18","slug":"foods-that-give-you-energy","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/12\/01\/foods-that-give-you-energy\/","title":{"rendered":"Foods That Give You Energy"},"content":{"rendered":"

Real foods give you energy and certain types of foods and drinks offer more sustained stamina and sharper mental focus than others. In this BODi Blog<\/a> post by Kristina LaRue, R.D.N., C.S.S.D.<\/a>\u00a0and\u00a0Jordan Burchette<\/a> you will learn about 24 foods that give you energy and focus.<\/p>\n

\"Foods<\/p>\n

There are times we could all use a little more energy. And while\u00a0<\/i>there\u2019s nothing wrong with sipping caffeinated beverages (up to three or four 8-ounce cups of coffee a day) to power through that morning commute or afternoon meeting, there are also plenty of real foods that give you energy to endure the day.<\/p>\n

Of course, all calories\u00a0technically<\/i>\u00a0provide energy, but certain types of foods and drinks offer more sustained stamina and sharper mental focus than others. Here\u2019s a list of 24 foods that give you energy, as well as a quick lesson on the process by which we derive energy from food.<\/p>\n

Try These High-Energy Foods for a Quick Boost<\/h2>\n

When you want a relatively quick burst of life force, sugar will do it. But you\u2019ll crash soon after eating sugary food that\u2019s devoid of other nutrition, and may be tempted to reach for more to get another fix.<\/p>\n

You can end the cycle, however, by opting for\u00a0carbs that digest more slowly<\/a>\u00a0for a more sustained ride.<\/p>\n

1. Fruits<\/h3>\n

\"\"<\/p>\n

Whole fruit:<\/strong>\u00a0Best in its rawest form, fruit is energizing, filling, and hydrating. The following whole fruits are nutritionally dense and contain\u00a0fiber<\/a>, which helps to slow the release of sugar into the blood for more sustained energy:<\/p>\n\n\n\n\n\n\n\n\n
<\/th>\nCalories<\/th>\nFiber<\/th>\nProtein<\/th>\n<\/tr>\n<\/thead>\n
Berries<\/a>
\n1 cup<\/td>\n		46<\/td>\n3 g<\/td>\n1 g<\/td>\n<\/tr>\n
Pears<\/a>
\n1 medium fruit<\/td>\n		112<\/td>\n6 g<\/td>\n1 g<\/td>\n<\/tr>\n
Oranges<\/a>
\n1 fruit<\/td>\n		73<\/td>\n3 g<\/td>\n1 g<\/td>\n<\/tr>\n
Bananas<\/a>
\n1 medium fruit<\/td>\n		105<\/td>\n3 g<\/td>\n1 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Dates:<\/strong>\u00a0Dates are rich in carbohydrates, providing a source of ready energy for your afternoon meeting or morning workout. Each\u00a0medjool date<\/a>\u00a0contains 2 grams of\u00a0fiber<\/a>, which contributes to its classification as a\u00a0low- to medium-glycemic food<\/a>, meaning you\u2019ll get longer-lasting energy rather than a sugar crash.<\/p>\n

This is still the dried version of the fruit, however, making it higher in sugar. So try to opt for whole fruit when possible.<\/p>\n

Figs:<\/b>\u00a0One large raw fig contains 47 calories, almost all of which come from its 12 grams of carbohydrates. It also\u00a0delivers<\/a>\u00a0seven percent of the daily recommended fiber requirement, making it a good snack for long hikes or bike rides.<\/p>\n

Top plain cottage cheese with quartered figs; serve with\u00a0honey, ricotta, and balsamic<\/a>\u00a0for a sweet, creamy dessert; or sprinkle sliced figs on top of\u00a0roasted sweet potatoes with goat cheese<\/a>\u00a0for an easy lunch at the office.<\/p>\n

2. Grains<\/h3>\n

\"\"<\/p>\n

Whole-wheat bread<\/strong>\u00a0is just the beginning. The following high-energy foods are\u00a0whole grains too:<\/p>\n\n\n\n\n\n\n\n\n
<\/th>\nCalories<\/th>\nFiber<\/th>\nFat<\/th>\nProtein<\/th>\n<\/tr>\n<\/thead>\n
Oatmeal<\/a>
\n\u00bd cup, cooked<\/td>\n		83<\/td>\n2 g<\/td>\n2 g<\/td>\n3 g<\/td>\n<\/tr>\n
Barley<\/a>
\n\u00bd cup, cooked<\/td>\n		87<\/td>\n3 g<\/td>\n0 g<\/td>\n2 g<\/td>\n<\/tr>\n
Brown rice<\/a>
\n\u00bd cup, cooked<\/td>\n		87<\/td>\n3 g<\/td>\n0 g<\/td>\n2 g<\/td>\n<\/tr>\n
Wild rice<\/a>
\n\u00bd cup, cooked<\/td>\n		83<\/td>\n1 g<\/td>\n0 g<\/td>\n3 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

And, while technically a seed,\u00a0quinoa<\/a>\u00a0acts as a grain in dishes and has a similar nutritional profile.\u00a0So does any actual grain that contains all the key parts of the original kernel: the bran, germ, and endosperm.<\/p>\n

Aside from fiber, these\u00a0intact grains<\/a>\u00a0also offer more vitamins, antioxidants, minerals and healthy fats than\u00a0refined ones<\/a>.<\/p>\n

For a make-ahead breakfast, try\u00a0vanilla peach overnight oats<\/a>\u00a0or\u00a0overnight steel-cut oatmeal<\/a>. This\u00a0mushroom barley burger<\/a>,\u00a0roasted fennel and farro salad<\/a>, and\u00a0turkey and wild rice bowl<\/a>\u00a0provide plenty of whole-grain goodness to keep you fueled, focused, and feeling ready for anything.<\/p>\n

3. Beans and legumes<\/h3>\n

\"\"<\/p>\n

If you\u2019ve got time to stew up a can or bag, beans and legumes are fiber and protein powerhouses. And even if you don\u2019t, you can roast them in advance and take them on the road or trail: Just put them in a bowl with a tablespoon of olive oil and some salt, then bake for around 30 minutes on a sheet or pan at 400 degrees until they\u2019re dry and crunchy.<\/p>\n\n\n\n\n\n\n\n\n
<\/th>\nCalories<\/th>\nFiber<\/th>\nFat<\/th>\nProtein<\/th>\n<\/tr>\n<\/thead>\n
Navy beans<\/a>
\n1 cup<\/td>\n		296<\/td>\n13 g<\/td>\n1 g<\/td>\n20 g<\/td>\n<\/tr>\n
Black beans<\/a>
\n1 cup<\/td>\n		218<\/td>\n17 g<\/td>\n1 g<\/td>\n15 g<\/td>\n<\/tr>\n
Lentils<\/a>
\n1 cup<\/td>\n		230<\/td>\n16 g<\/td>\n1 g<\/td>\n18 g<\/td>\n<\/tr>\n
Chickpeas<\/a>
\n1 cup<\/td>\n		269<\/td>\n13 g<\/td>\n4 g<\/td>\n15 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n

4. Nuts and seeds<\/h3>\n

\"\"<\/p>\n

There\u2019s a reason why these find their way into trail mixes and granolas. The caloric density and nutrient richness of nuts and seeds make a compact format for high-energy foods. Each boast\u00a0around 150 to 200 calories per ounce<\/a>\u00a0and include plenty of protein, fiber, and healthy fats.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/th>\nCalories<\/th>\nFiber<\/th>\nFat<\/th>\nSat. Fat<\/th>\nProtein<\/th>\n<\/tr>\n<\/thead>\n
Walnuts<\/a>
\n1 oz.<\/td>\n		185<\/td>\n2 g<\/td>\n19 g<\/td>\n2 g<\/td>\n4 g<\/td>\n<\/tr>\n
Peanuts<\/a>
\n1 oz.<\/td>\n		161<\/td>\n2 g<\/td>\n14 g<\/td>\n2 g<\/td>\n7 g<\/td>\n<\/tr>\n
Pecans<\/a>
\n1 oz.<\/td>\n		196<\/td>\n3 g<\/td>\n20 g<\/td>\n2 g<\/td>\n3 g<\/td>\n<\/tr>\n
Almonds<\/a>
\n1 oz.<\/td>\n		164<\/td>\n4 g<\/td>\n14 g<\/td>\n1 g<\/td>\n6 g<\/td>\n<\/tr>\n
Chia seeds<\/a>
\n1 oz.<\/td>\n		138<\/td>\n10 g<\/td>\n9 g<\/td>\n1 g<\/td>\n5 g<\/td>\n<\/tr>\n
Sunflower seeds<\/a>
\n1 oz.<\/td>\n		175<\/td>\n3 g<\/td>\n16 g<\/td>\n2 g<\/td>\n5 g<\/td>\n<\/tr>\n
Pumpkin seeds<\/a>
\n1 oz.<\/td>\n		158<\/td>\n2 g<\/td>\n14 g<\/td>\n2 g<\/td>\n9 g<\/td>\n<\/tr>\n
Hemp seeds<\/a>
\n3 Tbsp.<\/td>\n		166<\/td>\n1 g<\/td>\n15 g<\/td>\n1 g<\/td>\n9g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
<\/div>\n

When You Need to Focus, Try\u2026<\/h2>\n

Sometimes when we think we\u2019re low on energy, we\u2019re actually just struggling to focus. When your brain feels foggy and you\u00a0really\u00a0<\/em>need to lock in, try the following.<\/p>\n

Magnesium<\/h3>\n

\"\"<\/p>\n

Vital<\/a>\u00a0for proper nerve transmission,\u00a0magnesium<\/a>\u00a0has been\u00a0positively associated<\/a>\u00a0with cognition. And a\u00a02023 study<\/a>\u00a0showed that higher dietary intake of magnesium may be related to better brain health.<\/p>\n

Plus, dietary sources of magnesium overlap aplenty with the above high-energy foods:\u00a0All nuts contain magnesium<\/a>, as do\u00a0spinach<\/a>,\u00a0dark chocolate<\/a>,\u00a0black beans<\/a>, and\u00a0bananas<\/a>. Magnesium is also central to the stress defense blend in our morning health shot,\u00a0FIRST THING<\/a>.<\/p>\n

Rhodiola<\/h3>\n

This powerful\u00a0adaptogen<\/a>\u00a0has traditionally been used to enhance the body\u2019s ability to adapt and respond to the effects of stress, helping to keep you focused under fire.*<\/p>\n

Green tea<\/h3>\n

\"\"<\/p>\n

Known in its powdered form as\u00a0matcha<\/a>, green tea contains caffeine for focus, as well as phytonutrients that have been\u00a0linked to<\/a>\u00a0alertness and sustained attention.<\/p>\n

Ginseng<\/h3>\n

This ancient herb helps promote vitality as well as support mental clarity.*\u00a0Beachbody\u2019s Focused Energy products<\/a>\u00a0use both\u00a0Panax ginseng<\/em>, which is native to Asia, as well as the American variety.<\/p>\n

Guarana<\/h3>\n

\"\"<\/p>\n

Native to the Amazon basin, this energizing plant\u00a0naturally contains caffeine<\/a>\u00a0and may help increase mental alertness and fight fatigue, as well as help support focus.*<\/p>\n

And, if you want to increase energy and sharpen focus during intense exercise,\u00a0Beachbody Performance Energize<\/a>\u00a0contains low-dose caffeine, plus\u00a0beta-alanine<\/a>\u00a0to delay fatigue and\u00a0quercetin<\/a>\u00a0to improve endurance.*<\/p>\n

How We Get Energy From Food<\/h2>\n

All daily bodily functions including movement, blood flow, and DNA synthesis require the energy we get from\u00a0macronutrients<\/a>\u00a0\u2014 carbohydrates, fat, and protein \u2014 found in food.<\/p>\n

Carbohydrates and lipids (fats) are the\u00a0main sources of fuel<\/a>\u00a0for the human body. During digestion, these macros are broken down into smaller molecules that are absorbed into the bloodstream and\u00a0metabolized by various cells<\/a>.<\/p>\n

Cells use the energy that results from this process \u2014 in the form of adenosine triphosphate, or ATP \u2014 to keep your body running. Even when you\u2019re at rest, your body relies on this fuel to pump blood, facilitate breathing, and transport nutrients.<\/p>\n

Athletes, take note: Carbohydrates are the body\u2019s preferred source of\u00a0fuel, especially for exercise<\/a>. That means the more active you are, the more carbs you need to perform optimally.<\/p>\n

So if you\u2019re going to engage in intense activity for more than 60 to 90 minutes, plan on bringing a small, carb-rich snack with you.<\/p>\n

What about micronutrients?<\/h3>\n

Vitamins and minerals play\u00a0crucial roles in energy production<\/a>. Without the right balance of them, that process can be impaired, resulting in\u00a0fatigue and an overall lack of energy<\/a>.<\/p>\n

On the mineral side,\u00a0magnesium<\/a>\u00a0is important for energy production and nerve transmission. On the vitamin side, the B complex in particular is crucial to energy metabolism.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Real foods give you energy and certain types of foods and drinks offer more sustained stamina and sharper mental focus than others. In this BODi Blog post by Kristina LaRue, R.D.N., C.S.S.D.\u00a0and\u00a0Jordan Burchette you will learn about 24 foods that give you energy and focus. There are times we could all use a little more […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1085,918],"tags":[],"class_list":{"0":"post-8027","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-focused-nutrition","7":"category-healthy-living-and-eating","8":"czr-hentry"},"yoast_head":"\nFoods That Give You Energy - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Real foods give you energy and certain types of foods and drinks offer more sustained stamina and sharper mental focus than others\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2023\/12\/01\/foods-that-give-you-energy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods That Give You Energy - 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