Do you sometimes lack motivation in your daily life, or do you feel like your batteries are already depleted by lunchtime at the office? Then the right diet will give you a natural energy boost: Find out which foods give you more energy for everyday life in which situations.
Whether for athletes with ambitious goals or office heroes looking to defy stress, energy is essential for everyday performance. Simply put, energy is the body's ability to convert nutrients into usable fuel . To do this, the organism needs various substances, which are primarily found in food.
The most important energy sources for your body are the macronutrients carbohydrates, fats, and proteins.¹ They make up the largest component of food. Micronutrients such as vitamins , minerals, and trace elements are also important for energy metabolism.²
When these substances are broken down, energy is released, which is relevant for various metabolic processes, regulates body temperature, and influences brain performance. The number of calories a food contains tells you how much energy it provides your body.
The more strenuous your job or training schedule, the more calories you need to stay sane. Therefore, it's advisable to keep an eye on your energy intake not only when trying to lose weight, but also if your lifestyle is particularly stressful or active .
When you think of carbohydrates, do you first think of calories? Avoiding them completely isn't advisable, because not all carbohydrates are the same. They differ in their "quality"—that is, in how many nutrients they provide in addition to energy. They are either empty or rich³:
Wenn dein Kopf bei der Arbeit auf Hochtouren läuft, das Energielevel sinkt und die Konzentration nachlässt, ist die Versuchung groß, zu Koffein oder zuckerhaltigen Snacks zu greifen. Besser als kurzfristige „Wachmacher“ sind allerdings Energielieferanten, die nachhaltig wirken.
Complex carbohydrates
Complex, long-chain carbohydrates are found in foods like whole-grain bread, oatmeal, quinoa, and sweet potatoes. Because they are digested slowly by the body, your blood sugar level remains stable, keeping you feeling full and focused for longer.⁴
Start the day with energy: Treat yourself to oatmeal porridge for breakfast, enhanced with fresh berries and nuts. It's not only delicious, but it gives you the foundation you need for a productive day.
Short on time in the morning? Let your oatmeal soak in oat milk overnight in the fridge. Then, all you have to do in the morning is add your choice of topping. It's especially delicious in the summer.
With nine kilocalories per gram, fats are the number one source of energy for your body. They are considered particularly important for cellular health and can support the absorption of fat-soluble vitamins.
But not all fats are created equal. Unsaturated fats like omega-3 fatty acids, found in avocados, nuts, olive oil, and salmon, are ideal for boosting your energy levels. The fats in these foods provide you with energy for hours.⁵
Secret weapon against the midday slump: An avocado bowl with quinoa, salmon or chicken fillet and a drizzle of olive oil provides you with good fats during your lunch break, keeps you full for a long time and is an excellent source of energy for the second half of the day.
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Protein also plays a key role in energy production in the body. It can support muscle building during training and muscle recovery after exercise.
Proteins also have a particularly high thermic effect. This means your body uses a lot of energy when processing protein, generating more heat than when processing other macronutrients. This process, known as food-induced thermogenesis, can give you a little extra energy boost.⁶
A protein-rich power snack for in between meals: Scrambled or fried eggs are good sources of protein, but not necessarily office-friendly. Instead, treat yourself to Greek yogurt and some nuts in the afternoon. They'll help you recharge and sweeten the final stretch until the end of the day in a natural and beneficial way.
Although vitamins and minerals don't provide energy themselves, they are nevertheless crucial for energy production. Vitamin E, the B vitamins, magnesium, iron, and zinc, in particular, help cells convert food into energy. A deficiency in these micronutrients can lead to fatigue, weakness, and concentration problems.⁷
Tasty sources of vitamins for your well-being: Green leafy vegetables, nuts, seeds, and legumes such as beans or lentils are perfect sources of B vitamins and magnesium and are a wonderful addition to a light dinner after work.
Sometimes you need a quick energy boost—perhaps for that upcoming marathon meeting, your weekly workout, or to overcome that persistent afternoon slump. In these moments, easily digestible foods with natural sugar sources and some protein or fat are the best choice.
Need snack inspiration? Then these five ideas are your savior:
When snacking, however, you should avoid cookies, white bread, or sugary muesli bars. These cause your blood sugar to rise quickly and then bring you back down just as quickly.
Do you want to tailor your diet to your challenges? Which foods are the best choice for an energy-boosting meal plan depends on whether you want to achieve peak mental or physical performance.
Those who want to stay active in their daily lives, especially at the office, need a balanced diet that keeps blood sugar stable and provides consistent energy. Those who exercise regularly, on the other hand, need a quick energy boost that doesn't sit too heavily on the stomach.
While the bodies of strength athletes require a lot of protein, endurance athletes particularly benefit from carbohydrates. However, both groups should prioritize a balanced basic diet consisting of vegetables, healthy fats, and whole grain products.
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Water contains virtually no calories – and yet you should not underestimate its energy source. Your body needs water, among other things, to
Even a one to two percent loss of fluid could lead to a drop in performance, headaches, and fatigue.¹⁴ Ideally, drink 30 to 40 milliliters of water per kilogram of body weight daily – if you exercise a lot or the heat records are breaking again in summer, you can drink a little more.
If plain water is too boring for you, then teas, diluted juices, or coffee in moderation are suitable supplements.
To ensure your body gets what it needs, you can use this list of foods as inspiration for your next shopping trip¹⁵:
How you structure your diet has a major impact on how much energy you have available for everyday life or exercise. If you're regularly tired and exhausted, or struggle to get going in your daily routine, you should plan your meals more mindfully and focus on energy-rich foods with complex carbohydrates, healthy fats, and plenty of protein.
Even small changes to your habits, like a nutrient-rich breakfast to start the day or a smart snack before a workout, can have a big impact. This isn't about dieting or depriving yourself, but rather about mindful nutrition for your vitality and more energy. Your body and mind will thank you – with more focus, endurance, and, above all, increased performance.
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