How to eat to feel more energetic

Five ways to boost your energy levels

1. Eat slow-release carbs

Choose slow-release carbs such as oats, as well as wholegrain versions of bread, rice and pasta – these supply a steady source of fuel for the body so you don’t end up running on empty. It’s the peaks and troughs in blood sugar levels that can really mess with our energy levels across the day. It can lead to cravings for high-sugar foods for an instant energy hit but this just creates a vicious cycle. Opting for high-fibre carbs will help to keep your blood sugar levels stable and avoid the dips.

Focus on high-fibre, slow-release carbs in wholegrain dishes, such as this fruity berry bircher for breakfast.

2. Balance your macros

‘Macros’ or ‘macronutrients’ refer to carbs, protein and fat. Even if you choose slow-release carbs, such as wholegrain varieties, eating too much of them can make you feel lethargic. A healthy balanced diet is recommended to be around 50% carbs, no more than 35% fat and at least 15% protein. Carbs provide us with the best source of energy, so they make up the biggest proportion of our diet but ensure you choose high-fibre, slow-release options. Protein is great for filling us up as it takes the body a while to break it down, so it’s ideal for sustaining energy levels.

Find recipes with a good balance between complex carbs and healthy fats such as those found in nuts, seeds and avocado, as well as lean protein. Get inspired with our coriander salmon with curried quinoa & pomegranate.

3. Choose sugar wisely

Not only does sugar have a negative impact on our health, causing issues such as obesity, diabetes and heart disease, it also wreaks havoc on our energy levels.

When we eat sugary foods, our blood sugar levels shoot up, giving us a boost of energy and that feel-good 'high’. However, this is soon followed by a crashing slump that leaves us tired, irritable and craving more sugar. If this cycle sounds familiar, you should minimise your intake of processed sugary foods and drink. Instead, opt for fruit with a handful of nuts – the balance of protein, sugar and carbs will give you a more sustained boost.

Find out some top sugar swaps for your family.

4. Make sure you're getting enough magnesium and calcium

Magnesium and calcium work together to help calm the body and relax the muscles. A deficiency may cause you to wake up after a few hours and not return to sleep. If you're struggling to drop off or stay asleep throughout the night, try eating more magnesium-rich foods, such as spinach, nuts, seeds, fish and wholegrains.

Our spinach falafel & hummus bowl is a great combination of delicious, nourishing ingredients.

5. Get enough quality sleep

This one may be obvious, but it's easy to forget! Don’t attempt to burn the candle at both ends – adequate rest is crucial for supporting energy levels. Try our top tips for a good night's sleep.

If your tiredness persists, consider visiting your GP to rule out any medical conditions.

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