When you’re running low on energy and coffee, you may need a few other ways to boost your energy for the day. The foods you eat can play a huge role.

Whether you can’t have caffeine or you just want to cut it out for your well-being, you’ll need another way to boost your energy. As we get older, the amount of REM sleep we get decreases, and that means we’re not as well-rested as we used to be.

That’s why you feel like you only slept a few hours even though you’ve been in bed for eight. It sucks, but that’s how life goes. The good news is that there are ways to boost your energy levels just by changing the foods you eat on a regular basis.

The Benefits of Having More Energy

Aside from staying awake and present during the day, there are even more hidden benefits to having just a little more energy. Not only will you feel better and be able to concentrate harder, but you’ll also have a better attitude when you’re not bogged down with exhaustion.

This can be great in the workplace specifically. Always being energized and completing your tasks efficiently will make your boss or supervisor take notice. Which means there’s the potential for a promotion or pay increase simply because you have more energy.

That’s not even to mention your home-life. When you get done working all day and still have the energy to work out and make your lover a delicious dinner, you’re nurturing all of the main happiness components of your life. You’ll be healthier, happier, and potentially wealthier – all because you have more energy.

1. Tuna

If you’re not a fan of tuna, you should become one. Not only are they a high source of protein, have the ability to prevent cancer, and can boost your immune system, they’re also packed with B vitamins.

The way B vitamins – including riboflavin, thiamine, folate, pantothenic acid, biotin, niacin, and pyridoxine – work is by aiding your body in converting the foods you eat into ATP. Your body needs ATP to perform many functions, and without the assistance of B vitamins, the job is made much harder.

The more B vitamins you have in your diet, the easier it is for your body to create energy from the foods you eat. And since tuna is packed with those very specific vitamins, it’s great for boosting energy levels.

2. Quinoa

I know you may be tired of hearing about quinoa, but we just can’t deny the health benefits at this point. Not only is it a whole grain, but it’s also filled with vitamins, including essential B vitamins, protein, and amino acids, but it’s the type of food that allows for a slower release of all these nutrients.

And that means you can have a bowl of quinoa midday and it’ll last until the end of your workday. It’ll also help keep you full so you quick snacking on foods high in sugar, which can make you feel drowsy.

But that’s not all quinoa is good for. If you’re someone who struggles with low iron levels resulting in anemia, you’ll benefit from quinoa. Since it does have higher levels of iron, it can aid in your body’s ability to carry oxygen throughout your body, which will make you feel more awake during the day.

3. Eggs

Luckily, for all, you egg-lovers out there, your daily habit of having a couple of eggs before work is probably doing you a lot more good than you think. In addition to being full of protein and healthy fats your heart needs, they’re also full of B vitamins, too, which we already know assist in the production of energy from the foods you eat.

Something that makes this food specifically unique in boosting your energy levels is that it’s a protein that doesn’t cause a spike in your blood sugar. Normally, you may down a protein bar for some added energy, but that works against you by filling you with sugars that cause a crash soon after eating them.

Since eggs don’t cause a surge in your blood sugar levels, the energy you receive from them lasts much longer than with other foods. No wonder most people eat them as a breakfast food. Just be careful with how many you eat as the yolks are high in cholesterol.

4. Green Tea

Tea might seem like a “grandma” drink, but the benefits of green tea just can’t be denied. It’s already known for its ability to help you lose weight, but there’s a hell of a lot more to it than just being able to boost your metabolism.

If you’re someone looking to replace your morning coffee, green tea might be an even better option. Although it doesn’t have quite as much caffeine as coffee does, the result of green tea is better.

Drinking it will not only give your mind that boost from the natural caffeine, but a compound found in green tea called L-theanine makes you focus, concentrate, and stay alerted as a pose to just being energized and jittery.

5. Pumpkin Seeds

These fun little guys have a lot more than just energy to offer regarding their benefits. They’re packed with protein, healthy fats, and loads of fiber that helps keep you energized for a lot longer than a sugary snack.

Pumpkin seeds also have some B vitamins that’ll help with the production of ATP from other foods you eat. You can eat these plain or toss them over a salad or even some quinoa if you want a boost in energy.

If you’re looking to stay awake all day and potentially get ahead at the office, building a diet based on these foods can help make it happen.

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