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15 Foods that will boost your energy

Boost your body with these delicious nutritional foods

 

When you think of boosting your energy what exactly comes to your mind? Energy drinks? Pasta? Sports Bars? Vitamin supplements? Most likely, you won't need the extra calories that comes with some of those foods. All you really need is everyday energy foods. The ones that offer more than fuel. Following are foods that are packed with vitamins, minerals and micronutrients. They will help you improve your endurance, performance, and recovery from your workouts. They will help you feel energized all day long. Most of them are low fat, so they will help you with your diet plan!

 

1. Bananas

One serving = 1 med banana

Carbohydrate: 26.7 grams

Protein: 1.2 grams

Fat: 0.5 gram

Calories: 105

 

Energizing Benefits: Full with carbohydrate and easy to digest. They have a nice dose of potassium, which is an important mineral that helps keep a low blood pressure. They also supply lots of vitamin B6, which helps you fuel your workouts.

 

 

2. Salmon

One serving = 3 ounces

Carbohydrate: 0 grams

Protein: 22 grams

Fat: 3.8 grams

Calories: 127

 

Energizing Benefits: Salmon, as well as other types of fatty fish comes packed with omega-3 fatty acids - important oils that keep your immune system strong. Scientists have said that these type of fish can prevent stroke, heart attacks, asthma, dementia and prostate cancer. Salmon's fatty acids may also boost blood flow, which could improve your exercise performance.

 

 

 

 

3. Chocolate

One serving = 1 ounce

Carbohydrate: 17 grams

Protein: 2 grams

Fat: 9 grams

Calories: 160

 

Energizing Benefits: Chocolate has the same phytochemicals found in red wine, which are known to fight heart disease. Chocolate even beat out other power boosters like strawberries and tea. Now, better to stick with dark chocolate, since it contains more phytochemicals than milk chocolate. It's important to note that white chocolate does not contain any phytochemicals.

 

 

4. Almonds

One serving = 1 ounce (aprox. 24 almonds)

Carbohydrate: 5.5 grams

Protein: 5.9 grams

Fat: 14.4 grams

Calories: 172

 

Energizing Benefits: Almonds are loaded with vitamin E, so they may help reduce muscle damage and prevent age-related diseases. Almonds also contain healthy doses of important minerals such as magnesium, iron, calcium and potassium. Although they contain a big amount of fat, it's mostly the heart-healthy monounsaturated type.

 

 

5. Oranges

One serving = 1 medium orange

Carbohydrate: 15.2 grams

Protein: 1.3 grams

Fat: 0.1 gram

Calories: 60

 

Energizing Benefits: Oranges are an excellent source of carbohydrate and they are packed with vitamin C. This powerful antioxidant may help your muscles recover faster after exercise and will also keep your immune system running strong. Oranges are a great source of folate, which helps maintain optimal levels of hemoglobin for your oxygen-carrying red blood cells.

 

 

6. Clams

One serving = 3 ounces

Carbohydrate: 4.4 grams

Protein: 21.7 grams

Fat: 1.7 grams

Calories: 126

 

Energizing Benefits: Clams are an excellent low-fat protein source. A 3-ounce serving of clams has an extraordinary 24 milligrams of iron, which is enough to last you for 2 days. They also supply a good amount of zinc, which is an immunity-boosting mineral that you might not be getting enough of.

 

 

7. Red bell pepper

One serving = 1/2 cup chopped

Carbohydrate: 3.2 grams

Protein: 0.4 gram

Fat: 0.1 gram

Calories: 14

 

Energizing Benefits: This crunchy colorful vegetable is loaded with vitamin C, even more than oranges. Red bell peppers are also loaded with carotenes, which is a family of plant pigments known to fight heart disease and cancer. You can use them as a colorful addition to your dishes and salads, or just cut them up and take them as snacks to work.

 

 

8. Oatmeal

One serving = 1/2 cup

Carbohydrate: 27.3 grams

Protein: 5.5 grams

Fat: 3 grams

Calories: 150

 

Energizing Benefits: Oatmeal is a great source of iron and is hign in muscle-fueling carbohydrate. It's great before a long workout or just a busy day, as it slowly releases carbohydrates to your bloodstream. They also rank as one of the best breakfast foods for those watching their weight.

 

 

9. Broccoli

One serving = 1/2 cup

Carbohydrate: 2.3 grams

Protein: 1.3 grams

Fat: 0.2 gram

Calories: 22

 

Energizing Benefits: Broccoli is also a great source of vitamin C. It is also a good source of folate and bone-builders calcium and vitamin K. Broccoli is also packed with cancer-fighting phytochemicals.

 

 

10. Low-fat (1%) milk

One serving = 8 ounces

Carbohydrate: 11.7 grams

Protein: 8 grams

Fat: 2.6 grams

Calories: 102

 

Energizing Benefits: Drinking low-fat (1%) milk or fat-free milks is the easiest way to get high amounts of calcium into your body. Calcium is a very important nutrient for anyone who exercises, as it is involved in bone-mineral formation, muscle contraction and nerve conduction. Consuming calcium helps prevent stress fractures, shin splints, and possible muscle cramps. Milk is awesome after a workout too, as it provides both carbohydrates and protein to refuel your energy and fortify your muscles.

 

 

11. Spinach

One serving = 1/2 cup

Carbohydrate: 1 gram

Protein: 0.8 gram

Fat: 0.1 gram

Calories: 6

 

Energizing Benefits: Spinach is high in carotenes, calcium and iron. Carotenes help protect your muscles from damage, the calcium keeps your bones strong and the iron keeps your energy high.

 

 

12. Bagels

One serving = 1 plain bagel (about 3 1/2" in diameter)

Carbohydrate: 37.6 grams

Protein: 7.5 grams

Fat: 1.5 grams

Calories: 197

 

Energizing Benefits: Bagels come packed with muscle-fueling carbohydrate. They are great before or after a tough cardio workout. Avoid adding fat such as cream cheese, as it slows digestion.

 

 

13. Steak

One serving = 3.5 ounces

Carbohydrate: 0 grams

Protein: 27 grams

Fat: 16.4 grams

Calories: 263

 

Energizing Benefits: Lean red meat is your best source of absorbable iron. Cutting back on red meat, in an effort to cut calories and fat can lead to iron deficiency and low energy levels.

 

 

 

 

14. Strawberries

One serving = 1 cup

Carbohydrate: 10.5 grams

Protein: 0.9 gram

Fat: 0.6 gram

Calories: 45

 

Energizing Benefits: Stawberries, as well as many other berries are low in fat and high in vitamins, especially vitamin A, vitamin C and folate. Vitamin C helps your muscle recover from exercise. Strawberries also provide lots of fluids, making them great snacks after a workout, especially on hot days.

 

 

15. Yogurt

One serving = 8 ounces

Carbohydrate: 17.4 grams

Protein: 13 grams

Fat: 0.4 gram

Calories: 127

 

Energizing Benefits: Yogurt is a great source of muscle-fueling carbohydrate, protein and calcium. Yogurts that list "live and active cultures" on the label may boost your immunity too.

 

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