8 energy-boosting foods

In need of some extra run power? Try these eight energising foods that will give you a boost when you need it the most.

8 energy-boosting foods

We all experience energy slumps from time to time. But there’s plenty you can do to prevent this dip in energy occurring and learn how to cope when it does. What you eat is a key factor, so opt for healthy, slow release energy foods to avoid sudden crashes.

Try planning your meals to include some of these energy-boosting foods. And when your energy levels have dipped, instead of reaching for processed foods such as biscuits and chocolate bars, opt for a healthy snack.


Almonds contain magnesium and B vitamins which help our bodies convert food to energy. They are also a great source of protein and good fats, so a handful of almonds will keep you feeling satisfied for hours.


Containing B vitamins and potassium - nutrients that promote sustained energy and muscle function – as well as carbs and fibre, bananas are a brilliant source of energy. A banana is an ideal pre or post workout snack to keep you going.

Peanut butter

The combination of healthy fats, protein and fibre will keep you running for longer. This means you won’t get a quick boost and then crash, as you would with sugary, processed snacks.


It’s well known that salmon is 'brain food'. It contains omega-3 fatty acids, nutrients that are known to boost your mood and energy levels.


This leafy green vegetable contains the amino acid L-tyrosine, which helps give you a mental lift. Kale also contains fibre which fills you up and helps keep your blood sugar level stable, avoiding any crashes later on.


Oats are a complex carbohydrate with a high fibre content. This means you take longer to digest porridge and it provides a slow release of energy over a longer period of time. So you will feel energised and focused for much longer than you would after a breakfast of white toast with jam, for example.


Chickpeas provide fibre and protein, so as well as satisfying your hunger, hummus helps stabilise your blood sugar levels and gives you an energy boost.

Fruit juice or smoothie

If you’re feeling sluggish when it's time to head out for a run or hit the gym, opt for a small dose of quick-release simple sugars. A small glass of freshly squeezed orange juice, a smoothie with berries and honey or even a handful of dried fruit will deliver the energy boost you need to get you going.

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