5 Foods That Give Long-Lasting Energy And Stamina

Start your day off with one of these energy-giving foods for an easy natural kickstart.

“An energizing food gives long lasting energy, either on its own or with another food. This prolonged energy can be from protein, fiber or healthy fats,” Amy Gorin, who is a dietitian says.

Try to go for foods without added sugar (or those that have low sugar). Here are 5 delicious energy producing foods that can keep you feeling good all day.

1. Eggs

Eggs are filled with B vitamins and contain high-quality protein that aids your body in staying energized.

Rather than reaching for just egg whites, eat the whole egg. Because the yolk is where much of the minerals and vitamins are at.

2. Walnuts

In addition to the trifecta of plant protein, healthy fats (like omega-3s) and fiber, walnuts are also very mentally energizing.

According to a Dec. 2014 study released in ​The Journal of Nutrition And Aging​, consuming walnuts might improve your performance on cognitive tests for concentration, information processing speed and memory. Add them to any salads, or as a yogurt topper or throw them into your snack mix.

3. Water

It might be the most basic substance, but drinking H2O all day does your brain and body good.

In a 2014 study​, people who only consumed around 34 ounces of water per day increased their drinking to around 84 ounces and then experienced less sleepiness and fatigue and better mental sharpness. The study was smaller — only 50 people — but it provides us even better reason to stay hydrated throughout the day.

4. Quinoa

Quinoa is among my favorite whole grains since it is filled with nutrients like fiber, complex carbs and vitamins that give long-lasting energy.

One cup of cooked quinoa also has 8 protein grams. And protein gives more long-standing energy.

5. Steak

Iron is an energy-giving nutrient due to its hemoglobin, a part of your red blood cells that is responsible for moving oxygen to your tissues, according to the National Institute of Health.

Red meat is at the top of the list of iron-filled foods and just one 3-ounce cooked steak gives around 26 percent of your daily iron value.

Author: Scott Dowdy

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