Top 5 Long-Lasting Energy-Boosting Foods


With so many healthy eating blogs about which superfoods are best to eat, it can be confusing to decipher what’s bad advice and what’s healthy and safe. That’s why I compiled a list of the top five long-lasting energy-boosting foods that will give you true, long-lasting energy to keep you feeling energized all day!


Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fibre. That means that your body gets a steady stream of long-lasting energy, as opposed to a short-term spike because the carbohydrates gradually flow into your bloodstream.

The key here is to look for high-fiber oatmeal, like oat bran. For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, then add your own sweetness.


Beans are a great source of fibre, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium, and copper.

Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they’re low in fat and calories to boot.

Bananas provide potassium and boost energy


Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function.

Unlike some nutrients, the body doesn’t store potassium for long periods of time. This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating. The sugar in bananas is an easily digested form of carbohydrate.

Other fruits such as apples, grapes, peaches, and pineapples also make great energizing and refreshing snacks. We all know we need to be eating more fruits in our diet!


Studies show that chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine.

Chocolate has also been claimed to improve anaemia, awaken the appetite, aid in digestion, and improve longevity.

Chocolate contains sugar and caffeine along with fat and calories so consume in moderation. When possible, opt for dark chocolate or raw cacao for the highest source of antioxidants.

Mental energy - Almonds


These little guys are great if you’re looking to improve your focus and mental clarity.

Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.

Healthy Fats

Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil.

Of course, you’ll want to check with your health practitioner before making drastic changes to your diet.

Long-Lasting Energy Supplements

Energy pills, capsules, or powder beverages can provide fast-acting, long-lasting natural energy; and improve focus and mental clarity.

The key is to look for an energy pill, capsule or powdered wholefood beverage that is made from powerful nutritional blends and is completely natural. The only way to guarantee what you buy is 100% clean and all-natural is to buy ‘certified organic‘ food supplements.

Eat for energy, not for comfort.


Daily Menu Plan for Long-Lasting Energy

Incorporating these foods into your daily menu takes some planning, so here are some ideas you can use to ensure you’ll have all the long-lasting energy you need every day.


  • Smoothies: For breakfast, a banana fruit smoothie is a quick and easy way to get the potassium your body requires for normal function. In a blender, combine a small banana, some frozen berries of your choice, ice, 1/2 cup low-fat milk, and a teaspoon of vanilla. You can also add a tablespoon of peanut butter some raw cacao powder, or a couple of scoops of organic protein powder to jumpstart your fat-burning metabolism.
  • Oatmeal: If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal, which isn’t as nutritious. Some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavouring, but you’ll always want to compare the sugar and fibre amounts across a few different brands to find the most nourishing oatmeal.
  • Cereals: Another great alternative to a bowl of hot oatmeal is bran and muesli cereals. They contain a lot of the energy-boosting nutrients of oatmeal and often contain healthy nuts and dried fruits as well.


  • Almonds: These nuts are perfect as a mid-afternoon snack. Grab a handful and take them to work with you in a snack cup or baggie.
  • Dark Chocolate: When you’re feeling sluggish, a small dark chocolate bar is all you need for a great pick-me-up that will last longer than an hour or two.

Dinner Side Dishes

  • Beans: Lentils are a great side dish to enhance many dinner entrees such as tacos and burgers. You can also make lentils a main dish by combining several types into one dish as bean soup or bean casserole served with cornbread. Another way to eat lentils is to add some pepper and melted shredded cheese as part of a healthy lunch.

Working these naturally energizing foods into your daily routine doesn’t have to be difficult. With a little imagination and effort, or boosting energy with organic supplements you can have all the long-lasting energy you need to stay awake and alert throughout the entire day!

Take care of your body. It’s the only place you have to live.

Jim Rohn

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I’m an entrepreneur, mentor, and blogger who helps people achieve their work-life balance goals through home businesses. Learn more about working with me.

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