Foods That Give You Energy (Without the Crash)

What To Eat For Energy That Lasts

Protein and fiber both take much longer to digest than sugar-laden foods. These options help us feel fuller and maintain steady, even energy levels throughout our day.

Protein For Energy

Why are people trying to eat more protein? Protein helps us feel fuller for longer, providing more satisfying snacks and meals.

If you're busy, have a long workday, or tend to experience that mid-afternoon energy slump, convenient protein-rich options that can help include protein bars, ready-to-drink shakes, and protein shakes.

Fiber And Balanced Carbohydrates

Some people can be tempted to eat only protein and overlook the important nutrition found in carbohydrates. Carbs aren't an enemy, though; they're important fuel sources. But given how our bodies work, carbs support our energy levels best when paired with protein or fiber.

An example is oatmeal, which when combined with fiber and protein, is filling and offers long-lasting nutrition.

Convenience Matters

Your family, work, and daily life are busy and full of responsibilities. Time is short for nearly all of us. At the same time, you can still choose high-nutrition foods and portable snacks that will carry you through the busy days without risking sugar spikes and crashes.

Best Snacks For Energy During Busy Days

Planning ahead for busy days can be easy when you're choosing portable, shelf-stable, practical snacks. Here are some ideas for easy, nutritious snacking:

• Protein bars for desk drawers, bags, school pickup, or errands
• Ready-to-drink protein shakes for busy mornings or a quick boost between meetings
• Protein oatmeal for a filling breakfast or afternoon option
• Protein shakes when you don't have time for a full meal

You can try pairing snacks that include protein along with a piece of whole fruit or oatmeal with added protein.

Energy Boosting Meals And Mini Meals

You'd be surprised how long a mini-meal can carry you throughout the day if it's nutritionally-balanced. You can have a low- or no-calorie beverage along with a snack and keep your energy levels up even during times when you're too busy to have a full, sit-down lunch or dinner.

Breakfast Options For A Better Start

Starting the day with a donut and coffee is a time-honored tradition that leads to millions of 10:00 a.m. slumps. Protein-filled breakfast options can still be sweet and satisfying, like protein oatmeal, protein shakes, or a balanced breakfast with protein and fiber. These choices won't cause mid-morning fatigue and can carry you through to lunch with even, steady energy levels.

Midday Meals That Help Avoid The Afternoon Slump

While we've covered the mid-morning slump, moving through the day, some people have an ever deeper slump in the middle of the afternoon. We can avoid sleepiness and brain fog at 3:00 p.m. by having a protein-and fiber-rich lunch as well as a balanced afternoon snack, including a protein bar or shake.

Smart Snacks Between Work, Errands, And Family Routines

Busy days often don't allow time to sit down and eat fully-prepared meals. While running errands, working, and going about our daily family routines, it's tempting to grab a candy bar, caffeine drink, or package of cookies to keep energy levels high.

You can still grab quick, tasty, smart snacks that balance energy needs and nutrition.

Foods That May Leave You Feeling Tired Again

We can hear a lot of people talking about "good" foods vs. "bad" foods, and no food is "bad" in and of itself. However, some foods don't provide lasting, steady energy when they're eaten alone.

You can absolutely eat so-called "bad" foods like candy, sugar-filled sodas and juice, commercial snack foods, and pastries both as occasional treats in isolation, and along with protein and fiber to slow your digestion so you don't experience sugar spikes or later sugar crashes. The goal for nutrition during the day should be to maintain even energy levels, instead of ups and downs.

How Nutmeg State Nutrition Helps You Fuel Your Day

Including protein and fiber in your snacks is easy with Nutmeg State Nutrition products. Just a few of the choices you can enjoy include:

• Protein bars
• Ready-to-drink shakes
• Protein shakes
• Oatmeal
• Other high-protein snacks

These snacks and foods are convenient and delicious. With many varieties available, they are easy to take with you on-the-go, or have on-hand for mid-morning or mid-afternoon snacks, and as part of meals.

Find Foods That Help You Feel Fueled And Ready

You don't need to restrict your diet and only eat leafy green vegetables and fat-free grilled chicken breasts. Nutmeg State Nutrition has you covered with protein-filled, nutritious snacks and beverages that will help you to feel steady, satisfied, and prepared for the day. Shop Nutmeg's entire collection of protein bars, shakes, oatmeal, and other energy-supporting options.

FAQs

What Are The Best Foods That Give You Energy?

Foods rich in protein provide lasting energy, including oatmeal, balanced snacks, shakes, and meals combining macronutrients like protein, fiber, and carbohydrates.

Does Protein Help With Energy?

Protein takes longer for our bodies to digest than sugar, so it does create more energy boosting meals and snacks, which can support steadier energy.

What Should I Eat For Energy In The Afternoon?

Afternoon energy boosters include protein bars, ready-to-drink protein shakes, oatmeal, or another balanced snack with protein and fiber.

What Are The Best Snacks For Energy Without A Sugar Crash?

Protein is the magic macro here, and protein-forward snacks, lower-sugar options, oatmeal, shakes, will all give you more steady, lasting energy than candy or pastries.