Natural Energy Boosters

shutterstock_101796829Energy is required to do work; from simple tasks such as lifting a pencil to difficult ones such as running a marathon. Energy is generated when food is metabolized in your body to perform several bodily functions. This includes talking, thinking, breathing, wound healing, digestion and muscle contraction.

Have multiple small meals

Many people rely on traditional methods of eating, by segregating their meals into three, heavy ones. Having a big meal will not give you enough energy for prolonged activity. This will result in a number of conditions such as quick energy drainage and excessive hunger due to unsustainable energy. A heavy meal causes the storage of food, resulting in weight gain and increased hunger, thus reversing your metabolism.

Therefore, it is advisable to have 5 to 6 small meals throughout the day; each after every 2 to 3 hours. This will boost your metabolism, suppress your appetite and keep your energy levels sustained and stabilized, preventing recurring episodes of ‘ups and downs’.

Diet content

About 50% of the population in the USA depends on coffee for quick energy. While the energy produced by the consumption of caffeine, may result in a quick surge of energy, it will not remain long enough and allow you to feel drained and fatigued after a short period of time. Therefore, it is ideal to have nutrient-dense food items, such as the following:

Whole grains

Your body primarily relies on carbohydrates as its source of energy. Whole grain foods tend to produce long-term results, thus giving you more stamina. They are rich in vitamin B and omega 3 fatty acids, which will give you a quick boost of energy. Whole grain foods include whole-wheat bread, oatmeal, whole-grain cereal and brown rice.


This is ideal for your snacks, which you can have between your meals. Fresh fruits contain fiber which allows your body to metabolize carbohydrates slowly for long-lasting energy.  In case you are feeling hungry for a light snack, a handful of blueberries, strawberries or any berries should do the trick. Any fruit such as bananas, avocados, apples etc., are excellent for a mid-morning, mid-afternoon or pre or post dinner snack.

Lean meats

Lean meats are rich in iron, which is required for long-lasting energy. Studies show that iron deficiency leads to fatigue and weakness. Additionally, lean meats also contain protein, which is an excellent contributor for quick boosts of energy. Tyrosine is an amino acid which makes you feel more focused and alert by raising certain chemical levels in your brain. Lean meat varieties include pork, chicken breasts, beef and shrimp.


Most of us condone water when it comes to raising energy levels. Your body contains two-thirds of water. Water aids in body temperature regulation and digestion. Drinking less water can lead to dehydration, which results in feeling fatigued. Water helps in metabolism, and therefore, in energy production as well. Make sure you drink adequate amounts of water and if you cannot drink it, eat it! Many foods such as melons, watermelons, citrus fruits and vegetables such as cucumbers contain high water content. Therefore, make sure your meal plan includes these food items with plenty of water as well.


Exercise is an excellent natural energy booster. You can jump-start your day with a 15 minute morning jog to enjoy a satisfying input of energy so that you can carry out the various energy-demanding tasks of the day. You can also go for a quick power walk for 10 to 15 minutes, if you are feeling lethargic from work. This will give you an endorphin rush to lift your mood and enhance your blood circulation, for a quick burst of energy.

Involve exercises such as aerobic exercises, which include walking, jogging, swimming and rowing, in your workout routine. You can also perform military and back presses, pushups, back rows, lunges, squats and bicep curls for your power workouts.