High energy foods that will keep you active throughout the day

While we’re all mainly still stuck indoors for most of the day, it’s important to focus on ways we can maintain a healthy rhythm that sustains our energy levels throughout the day. Of course when it comes to keeping yourself energised, there are certain foods that are absolutely ideal for giving your body a boost. 

Some of these foods provide slow-releasing energy from healthy carbohydrates, while others contain a range of important vitamins and minerals, which help to rejuvenate cellular energy production processes.

So, to help you stay active and full of energy over the course of each day, we’ve got a list of some of the best foods that can give you the sustained boost you need…


Grab yourself a bowl of oatmeal in the morning, preferably with some antioxidant-rich blueberries, as this will really get your body boosted for the day. Oatmeal is actually one of the most effective sources of slow-releasing energy, thanks to it being loaded with complex carbohydrates. It’s also a fantastic source of vitamin B, which helps your body convert food into more energy. 

Sweet potato

Another great source of complex carbohydrates is sweet potato. Also if you’re looking for a good amount of iron, magnesium, and vitamin C, you can’t go wrong with munching on some sweet potatoes either. Of course vitamin C helps your body transport fats into your cells for energy production.


If you’re looking for an energy boosting combination of iron, magnesium and potassium, then spinach is the food for you. It’s rich in iron, which helps transport oxygen around your body, which is essential for energy production. Spinach is also full of magnesium too, which when combined with potassium, serves to promote sustained energy and healthier nerve and muscle function.


Nuts in general are very energy dense foods thanks to the high amount of healthy fats they contain. Almonds are particularly great as they are full of beneficial vitamins and minerals too. If you like to snack on nuts then soaking them in water for a few hours can begin the germination or sprouting process, which actually increases their nutrient value and makes them easier for your body to digest. 

Salmon fillets

Salmon is already a superfood, meaning it’s chock-full of many nutrients that your body needs to perform at its best. Fish in general, such as salmon, sardines and mackerel are all excellent sources of complete protein, B vitamins, essential fats and vitamin D. Of course many people suffer from a lack of vitamin D, which leads to fatigue, a reduction in energy and low moods. So, salmon and other fish are ideal options to counteract this.  

Green tea

Okay, this isn’t strictly a food, but there’s no denying how beneficial green tea can be when you need more energy. It contains caffeine, which of course can help boost your energy levels, but without the side effects of stronger caffeine drinks like coffee. Even having just a glass of water in the morning can help to improve your overall mood, energy levels and your ability to concentrate.

Squash and pumpkin seeds

Protein, healthy fats and minerals all help to enhance your body’s energy production, and seeds are an excellent source of all three. Squash and pumpkin seeds have good amounts of zinc as well, which fosters the production of hormones in your body that affect energy and mood. Zinc can also aid in your body’s recovery after a workout.