Tips For Sustained Energy Throughout the Day

Skip the double shots of espresso and sugary snacks. These are the keys to maintaining energy without crashing.

We all chase consistent energy to power us through the day. But often, the pursuit of this energy leads to counterproductive body stress, sugar and extra caffeine. The key to maintaining sustained energy lies in your diet. By focusing on real food, you CAN experience the beauty of a steady release of energy without the crashes. Follow these tips for sustained energy.

Eat Slow Carbs

Slow carbs are carbohydrates that digest and absorb slowly, providing a steady release of glucose (sugar) into your bloodstream. This prevents energy spikes and crashes. Slower digestion leads to a gradual rise in blood sugar and insulin levels, which has several benefits like fat loss, stable energy, or managing blood sugar. 

Whole, slow-digesting carbs also tend to retain more vitamins, minerals, and antioxidants compared to refined ones and keep you fuller longer.

Slow Carbs:

• Legumes (lentils, black beans, chickpeas)
• Whole grains (oats, quinoa, brown rice)
• Sweet potatoes
• Vegetables (especially non-starchy)
• Fruits with low glycemic index (apples, berries, pears)
  

Eat Fiber

Fiber is a type of carbohydrate that the body can’t digest. It slows the absorption of sugar and improves gut health, both of which contribute to long-term energy. Many slow carbs are high in fiber (like legumes, whole grains, and vegetables), which slows digestion and increases feelings of fullness.

High-Fiber Foods:

• Vegetables (broccoli, Brussels sprouts, spinach)
• Fruits (raspberries, apples with skin, pears)
• Whole grains (barley, oats, bulgur)
• Legumes (beans, lentils, peas)
• Seeds (chia, flaxseed)

Post-Workout Tip: Bananas are great for a quick energy boost (good sugar numbers) and post-workout electrolytes. They’re high in fiber and have some lasting power. With a handful of nuts/seeds — even better. 

Try Healthy Fats

These are crucial for hormone production and also provide a slow burn of energy.

• Nuts and seeds
• Avocado
• Olives + olive oil
• Fatty fish

About Nuts + Seeds: They really work as a convenient boost. This food group is also filled with fiber, which keeps you full, plus fantastic vitamins + minerals + omegas that feed our hormones, and they are just delicious. One big handful normally does the trick. 

Add In Lean Proteins

These are essential for muscle repair, growth and stabilizing blood sugar levels. They also maintain muscle mass, reduce inflammation, and most importantly keep you full and steady.

• Pastured eggs 
• Lean meats (organic turkey + chicken, grassfed bison, grassfed beef)
• Wild-caught fish
• Greek yogurt

Pro Tip: Combine Slow Carbs + Protein + Healthy Fat

To really optimize energy and focus, combine slow carbs with lean protein like chicken, tofu or Greek yogurt, and healthy fats like avocado, nuts and olive oil. This combo keeps you satisfied longer and further smooths out energy levels.

Avoid These Foods: Steer clear of refined carbs such as white bread, pastries and sugary drinks. Avoid processed snacks with little fiber—this includes those easy-grab bars we all love—as these cause blood sugar spikes and crashes, leaving you feeling tired and sluggish.

Don’t Forget About Hydration

Water plays a big role in energy production and general body functioning. Staying well hydrated is crucial. Water is SO important. Drink it consistently throughout the day. You’ll be surprised how it impacts your energy. 

Eat Fruits and Vegetables With Every Meal

All kinds of fruits and veggies give our bodies vitamins, minerals, and antioxidants that quell inflammation, combat fatigue, and boost energy. Shoot for at least 5 portions daily. More is better. In-season and local is better.

Combine Food Groups

Eating balanced meals with all macronutrients (carbohydrates, protein, and fats) ensures good sustained energy release. For example: A whole-grain sandwich with turkey and avocado provides carbohydrates, protein + fats and will keep you full and energized for 3-4 hours. 

Watch Your Caffeine

Coffee is OK. We love coffee, and green tea, but limit caffeine intake (we suggest no more than 2 per day by 10am to be safe) and opt for other non-caffeinated liquids, like decaffeinated coffee + herbal tea, unsweetened tea, flavored water. Lately, I’ve been making ice cube flavors for my water. Lemon, lime, orange + grapefruit juices as one of the ice cubes in my water bottle. So yummy! 

Consider a Short Walk After Meals

This can aid digestion and prevent sluggishness. It keeps your glucose from spiking and your insulin sensitized, which is so important. Try a 10- to 20-minute walk. I started doing this after dinner when the time changed. It made a big difference in how I digested my meal, it lowered stress and it helped with sleep. Amazing.

If this sounds familiar, that’s because it is! The above formula of clean nutrients helps so many functions of the body. Feeding a well-oiled machine will keep you energized and running well.
For more intel on eating for sustained energy and finding your best personalized nutrition plan, reach out. Connect with a holistic nutritionist for a complimentary consult. We’re here to help!