If you’re constantly feeling sluggish and tired, it’s worth looking at your diet. You may need to incorporate more foods rich in energy, as certain types are more effective than others for fueling your body. Case in point: Some foods provide sustainable long-term energy, while others give a fast boost and a quick crash, making it difficult to go about your daily tasks.

Not to mention, different nutrients energize the body in different ways. Macronutrients—which include carbs, protein, and fat—directly provide calories, or energy. Other nutrients benefit how your body digests these macronutrients and uses them for fuel. Yet other nutrients reduce hunger, a common cause for low energy levels. By eating more foods with these nutrients, you may be able to increase your overall stamina. The following foods, recommended by dieticians, are a great place to start. Learn why each food supports energy and get ideas for enjoying them at home.

  • Giana DiMaria, MS, RD, CDN, CNSC, CCMS, registered dietitian at New York Medical College
  • Matthew J. Landry, PhD, RDN, FAND, FAHA, registered dietitian nutritionist and assistant professor of population health and disease prevention at UC Irvine Joe C. Wen School of Population & Public Health
  • Ryan Yates, RD, LDN, ACSM-ACS, registered dietitian, cancer exercise specialist, and clinical dietitian at UMC Cancer Center, an LCMC Affiliate

What Foods Are Best for Energy

According to dietitians, foods rich in the following nutrients can provide a sustainable boost of energy.

  • Complex carbohydrates: “Carbohydrates are the body’s main energy source,” says Giana DiMaria, RD, registered dietitian and instructor of medicine at New York Medical College. When digested, carbohydrates break down into glucose (sugar), which provides cells with fuel. Complex carbs (like whole grains and fruit) break down slowly, thereby giving you a steady source of energy. In contrast, foods with refined carbohydrates (such as white bread or pastries) can provide a quick boost but also lead to an energy crash.
  • Fiber: This nutrient slows down the absorption of sugars and carbohydrates, says Matthew J. Landry, PhD, RDN, FAND, FAHA, registered dietitian nutritionist and assistant professor of population health and disease prevention at UC Irvine Joe C. Wen School of Population & Public Health. In fact, one reason complex carbs are ideal for energy is that they’re often high in fiber.
  • Healthy fats: Healthy fats, or unsaturated fats, “can help us feel satiated for long periods of time,” notes Ryan Yates, RD, LDN, ACSM-ACS cancer exercise specialist and clinical dietitian at UMC Cancer Center, an LCMC Affiliate. “They take the longest to break down, providing a sustained release of calories,” he adds.
  • B vitamins: B vitamins are involved in the Krebs cycle, a series of chemical reactions that break down nutrients to produce energy, says DiMaria. Some B vitamins are also needed to produce and sustain energy in the body.
  • Lean protein: According to Yates, protein can help prevent energy dips. “It digests slower than carbohydrates, but quicker than fats,” he says. The slower digestion rate also slows down the absorption of carbs, preventing post-meal crashes, adds Yates.

Oats

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Chris Simpson

For a simple yet energizing meal, look no further than oats. The whole grain contains complex carbs, which provide long-term energy, per Yates. “It also has a high amount of fiber, more specifically beta-glucan, which pumps the brakes on digestion,” shares Yates. This can help you feel full for a long time. Oats also offer thiamine and riboflavin, or vitamin B1 and B2, respectively. According to DiMaria, these nutrients play a major role in carbohydrate metabolism, a process that produces energy.

How to Eat

  • Prepare overnight oats for a make-ahead breakfast.
  • Swap your usual bowl of oatmeal for baked oats, a delicious cake-like recipe.
  • Make oatmeal-raisin bars for a homemade take on store-bought snacks.
  • Instead of pre-sweetened packets of oatmeal, prepare your own oats and add fresh fruit, suggests Yates.

Farro

To sustain your energy levels, add more farro recipes to your rotation. The nutty grain contains fiber, which slows the breakdown of carbohydrates into glucose, says DiMaria. This allows for a steady release of energy. Farro also has riboflavin (vitamin B2) and niacin (vitamin B3), two nutrients that help the body convert food into energy, says DiMaria.

How to Eat

  • Serve farro as the base for a grain bowl with vegetables and protein, says DiMaria.
  • Cook farro with chicken broth, then add it to a salad, suggests DiMaria.
  • Start your day with a satiating farro breakfast bowl.

Eggs

Eggs contain both protein and healthy fats, a combo that provides steady, long-lasting energy, says Landry. Plus, eggs are a source of vitamin B12 and riboflavin, which are involved in energy metabolism and fatigue reduction.

How to Eat

Black Beans

“Black beans are an excellent source of sustained energy,” explains Yates. They contain complex carbs, which provide a steady flow of energy, and fiber, which slows digestion and prolongs satiety. Black beans also offer iron, magnesium, and B vitamins, says Yates. They work by “transporting oxygen to cells and converting food to energy within the body,” he notes.

How to Eat

Salmon

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rez-art / GETTY IMAGES

Between its high content of omega-3 fatty acids and pyridoxine (vitamin B6), salmon is another wonderful food for energy. The omega-3s improve delivery of nutrients and oxygen into cells, which “supports physical and mental energy, as well as cardiovascular function,” says DiMaria. Meanwhile, “pyridoxine helps support brain function and energy regulation,” according to DiMaria.

How to Eat

  • For a convenient option, add canned salmon to salads, per DiMaria.
  • Top multigrain toast with smoked salmon, avocado, and hot honey or everything bagel seasoning, suggests DiMaria.
  • Bulk up your grain, pasta, or vegetable dishes with poached salmon.

Chia Seeds

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Julia Hartbeck

Chia seeds are high in omega-3 fatty acids, which regulate neurotransmitters that support mental focus and energy, says DiMaria. This includes dopamine and serotonin, which are involved in mood. The tiny seeds also provide protein and fiber, offering a sustainable source of energy.

How to Eat

  • DiMaria recommends adding chia seeds to protein shakes, smoothies, or granola bars.
  • Prepare a chia pudding, or soaked chia seeds, for a creamy and nutritious snack.
  • Chia seed water is refreshing, energizing, and easy to prepare.

Lentils

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Beatriz Da Costa

Lentils, a type of legume, are one of the best energy foods. “Lentils are a great source of plant-based protein, complex carbs, and fiber, which contribute to long-lasting energy,” explains Landry. They’re also a good source of iron, which may help reduce fatigue caused by low iron levels.

How to Eat

  • “Use in lentils in soups and stews,” says Landry.
  • Landry suggests preparing a lentil salad with herbs and vegetables.
  • Give your veggie burgers, tacos, and wraps more staying power by adding cooked lentils.

Sweet Potatoes

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Linda Xiao

Sweet potatoes are rich in complex carbohydrates, says Landry. This “means they provide steady energy without dramatic blood sugar spikes,” he notes. The tubers also contain B vitamins, which are necessary for energy production.

How to Eat

Yogurt

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Brie Goldman

There are many health benefits of yogurt, and sustained energy is on the list. It’s a stellar source of “slow-digesting protein to provide muscle recovery, prevent blood sugar spikes and crashes, and improve brain function,” explains Yates.

How to Eat

  • Pair yogurt with granola and fruit for extra carbohydrates, suggests Yates.
  • Thicken your favorite smoothie with yogurt.
  • Make a creamy yogurt dip or sauce.