40+ Foods That Will Give You All-Day Energy + How To Eat 'Em

Here are the top foods that will give you sustained energy and how to work them into your diet.

"Overall energy is impacted by how well our mitochondria are functioning," says Lindley Wells, CNS, LDN, at Dr. Lana Wellness. "Mitochondria are the powerhouses of the cells and produce the energy that fuels us and makes everything in the body run. This means that eating foods that support optimal mitochondrial function can promote overall energy balance." 

"Many people feel sluggish after a high-fat, high-calorie meal," says Gomer. "Those calories wind up being a drain on energy because they are being directed toward digestion." That's what makes it so important to be mindful of the components of what you're eating, says Wells, and focus on fitting more energizing nutrients into your diet.

Here are six nutrients that will provide long-lasting energy, plus the foods that you'll find them in and recipes to make meal planning a breeze.

Chia seeds, hemp seeds, flaxseeds, sardines, salmon, anchovies, mackerel, herring, dark leafy greens, olives, olive oil, and avocado.

Research published in Oxidative Medicine and Cellular Longevity also states that there is a link between omega-3 intake and mood disorders1, which zap energy, like depression. Adequate omega-3 consumption helps maintain brain structures and preserve their function while preventing or decreasing inflammation in those who are dealing with depression.

Be consistent with when you take your omega-3 supplement and pair it with a high-fat snack or meal, such as a few slices of cheese and crackers. Research published in Current Opinion in Clinical Nutrition and Metabolic Care found that this may improve the bioavailability of omega-3s found in fish oil supplements, making them more effective.

Brazil nuts, oysters, tuna, lobster, crab, salmon, cod, halibut, sardines, shrimp, turkey, eggs, and spinach.

"Selenium plays a critical role in supporting ATP production in the mitochondria," says Wells. ATP is the main energy molecule used as power for all cellular processes. Further research published in BMC Neuroscience found that selenium preserves mitochondrial function2 and can even prevent hypoxic cell damage, an event that happens as a result of cardiac disease or hypotension.

Give this aioli shrimp and walnuts dish a go for a healthy selenium fix.

Liver, beef, mushrooms, almonds, chicken, eggs, and quinoa.

Navy beans, black beans, split peas, lentils, sunflower seeds, barley, beef, and wild rice.

Researchers also state that having balanced thiamine levels protects not only against cognitive fatigue but also physical fatigue. In a separate study with 16 male athletes, thiamine supplementation decreased self-assessed fatigue4 after a cycling workout.

Some bars or other packaged and processed foods may have B vitamins on the label. When possible, stick to whole foods. That's because Gomer says processed foods can cause an insulin spike, raising blood sugar and plummeting energy levels with it. Luckily, vitamin-B-rich beans are a perfect base for veggie burgers. Here are three simple veggie burger recipes to make this week.

Sunflower seeds, almonds, hazelnuts, pine nuts, peanuts, avocado, spinach, dandelion greens, crab, and Brazil nuts.

Research published in Clinical Biochemistry and Nutrition found that eating antioxidant-rich foods increased carbohydrate oxidation5, resulting in higher ATP production for energy and higher oxygen uptake for muscles during exercise. More oxygen circulating around the body during exercise means that more ATP is being used to create more energy. It's a good idea to eat vitamin-E-rich foods 30 minutes to an hour before exercising.

Grab a handful of nuts or a slice of avocado toast for a quick vitamin E fix.

Fatty fish like salmon, liver, and whole grains.

CoQ10 can boost energy, protect the immune system, and act as a potent lipid antioxidant6. It creates energy through ATP production and speeds up energy creation by increasing mitochondria mass7. CoQ10 can work on its own just fine but is even more effective in creating energy when combined with vitamin E.

Again, whole food sources are key here to maintain steady blood sugar levels that won't chip away at your energy bank. "When insulin is balanced by eating a whole foods diet, focusing on protein, vegetables, and carbohydrates, this provides the most reliable and stable energy because calories are provided for energy, but there is no spike in insulin," says Gomer.

Wells says the most common energy-sabotaging foods that may provide an initial boost only to follow with a slump include:

And while having your beloved morning coffee isn't doing you any favors when it comes to energy, you may simply need to dial your intake back. "In the long term, caffeine depletes adenosine in our mitochondria," says Wells. "Adenosine is a critical component of ATP—the body's source of energy. If you find yourself having a lot of energy right after a caffeinated beverage but have low energy or a crash hours later, it may be worth significantly reducing how much you're drinking."

Your diet is just one part of the energy equation. Here are some other hacks to help: