What to Eat and Drink to Beat Fatigue
By Lizzie Streit, MS, RDN, LD
If you don’t feel rested after a night of sleep, have trouble staying awake during the day, or just generally feel like you have low energy, you may be struggling with fatigue. Many factors contribute to fatigue, but food choices can play a big role.
Read on to learn about what to eat and drink to beat fatigue and get an energy boost.
How Food Impacts Energy
By definition, food provides calories which in turn provide energy for the body. However, not all calories are created equal. While it may seem that the calories from a candy bar provide energy in the same way an apple does, the actual impacts of these foods on your energy levels are often very different from one another.
A candy bar may provide a quick burst of energy, but it’s usually followed by a crash, thanks to the refined sugars and lack of beneficial nutrients in the candy. An apple has a better nutritional profile and provides more sustained energy, especially when paired with other healthy foods to make a balanced snack.
Overall, a daily diet that mostly consists of refined carbohydrates and ultra-processed foods may lead to fatigue over time. These foods include baked goods, candy, frozen meals, chips, snack foods, and deli meats, among many others. Highly caffeinated and sugar-sweetened beverages, such as sugary coffee drinks (and excess coffee in general), sodas, energy drinks, sweetened teas, lemonades, and sports drink, can zap you of energy even if they provide an initial boost.
Energy-Boosting Food and Drink
If you’re struggling with fatigue, making changes to your diet may help. Keep in mind that many other factors can contribute to fatigue, including medical conditions. Be sure to discuss your fatigue with your healthcare provider before making diet or lifestyle changes.
Here are some of the best foods and drinks to consume for more energy:
Water – Since dehydration contributes to fatigue, drinking enough water can greatly boost energy! Up your water intake by carrying around a reusable water bottle, drinking herbal tea, mixing it up with sparkling water, and eating water-rich fruits and vegetables.
Beans – Rich in fiber and protein, beans provide energy while simultaneously filling you up. Adding beans to your plate will keep you satisfied and help prevent energy crashes between meals. Choose from kidney, black, pinto, or white beans, and add them to salads, grain bowls, tacos, eggs, and more.
Whole grains – Whole grains have not been ultra-processed to remove nutrient-rich parts, making them more nutritious and filling than refined grains. They are rich in complex carbohydrates, which provide sustained energy. Plus, whole grains are a good source of B vitamins that play an important role in how the body gets energy from the food you eat.
Fruits and vegetables – Eating your veggies to get more energy sounds cliché, but fruits and vegetables are some of the best foods to beat fatigue. In addition to providing a variety of micronutrients that help the body function properly, they are very hydrating.
Nuts, seeds, and fatty fish – The healthy fats in these foods are digested slowly, providing a steady source of energy after eating them. To eat more of them, try baked salmon with vegetables, nuts mixed into plain Greek yogurt, and seeds added to a vegetable smoothie.
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