We all feel a slump from time to time. Busy lives, stress and work demands can all deplete our energy, leaving us feeling drained and demotivated.

It’s common, when we feel lethargic, to reach for treats which deliver an instant hit, such as coffee, energy drinks, or sugary snacks like chocolate or sweets. While these options do provide a quick burst of vitality, they often contribute to a cycle of highs and lows which leave you craving more sugar or caffeine. 

While all foods provide energy, there are definitely some choices which are better than others. Here are some of our favourites.

1. Bananas

An absolute powerhouse of a snack, bananas are cheap, portable and require no preparation. They are loaded with potassium, and are fantastic for replenishing electrolytes, which if why you often see athletes tucking in to them. 

2. Whole Grains

Making the switch from white bread or pasta to the more nutritious whole wheat version is an easy substitute which can have a big impact on your energy levels. While refined carbs release energy quickly into the body, complex carbs provide a slower release, keeping your energy levels stable and preventing crashes.

3. Coconut Water

Staying hydrated is a cornerstone of good health for everyone, and there are drinks you can enjoy which will boost your energy, without you reaching for that two-shot latte. Coconut water contains sodium potassium, calcium, magnesium, and phosphorus - five electrolytes which help replenish and refresh.

4. Spinach

Popeye didn’t reach for the spinach without good reason. This superfood is high in iron and potassium, vitamins A and C, fibre, and phytonutrients which help keep your energy levels high. Try adding to smoothies for an easy way to sneak some into your daily diet.

5. Seeds

Snacking on seeds is a great way to keep your energy levels stable. Small but mighty, seeds like sunflower, chia and pumpkin are a perfect source of healthy fats and protein, necessary to regulate blood sugar.

6. Greek Yogurt

When it comes to sustaining your energy levels, it’s important to make sure you’re getting enough protein and Greek yoghurt is a great way to add more into your diet. Cheap, easy, and endlessly customisable, it makes for a perfect fuss-free protein-rich snack. Try topping with chia seeds to double up on the energy-boosting potential.

7. Eggs

Another cheap and easy way to get protein in your diet, eggs are an extremely versatile option. For a quick on-the-go snack, try hard boiling a batch and keeping them handy. The satiating quality of the protein and B-vitamins will help keep hunger at bay and stop you reaching for that tempting chocolate bar.

8. Sweet Potatoes

Another potassium rich food, sweet potatoes are a fantastic source of natural electrolytes. They also provide sustainable complex carbohydrates, release energy into the body slowly over time.

9. Salmon

Salmon is rich in B vitamins, protein, and omega-3 fatty acids, making it a great choice for your cardiovascular health, as well as being an excellent source of energy. Try pairing a salmon fillet with a baked sweet potato and a side of creamy spinach for a delicious energy-boosting dinner.

10. Oranges

The vitamin C, found in citrus foods such as oranges, is essential for the production of healthy collagen and the growth and repair of tissues throughout the body, as well as potassium for replenishing electrolytes.

So, we know what we need to be piling on our plates. But what should we avoid if we want to enjoy more energy day-to-day? Here are a few foods and drinks you might want to give a miss.

• Those coffees and energy drinks might give you a quick fix, but long term, they might be contributing to spikes in energy.
• We all love a sweet treat, but too much sugar can cause spikes and slumps in your energy, and lead to cycles of cravings.
• White bread, pasta, and rice. Quick release carbohydrates may give you a quick energy but opting for wholemeal option will provide a more stable source.
• It goes without saying that the hangover after a night of drinking is bound to deplete your energy. But it isn’t just the sore head making you suffer. The extra work your body has to put in to process the alcohol is a major drain on your energy.
• Energy Drinks. The quick hit of sugar and caffeine might be tempting when you need energy on the go but relying on these fizzy quick fixes isn’t ideal.
• Fried and Fast Foods. Fatty foods take more energy from the digestive system to process, leaving you feeling sluggish

We all suffer with bouts of low energy from time to time. But if you’ve noticed that you regularly seem to experience these types of symptoms, and you aren’t sure why, it may be worth taking a closer look at the foods you’re eating to understand if something in your diet could be the cause. Fatigue can be a symptom of food intolerance, along with other conditions like low mood and brain fog.

A common recommendation is the elimination diet, where you remove one food at a time for a few weeks to see how you feel. But this process can take a long time. And, although many of us commonly react to a few different ingredients, the elimination diet is often abandoned when the first trigger food is found, leaving an incomplete picture of what’s causing the problem.

When it comes to food intolerance testing, it’s important to do your research and choose a reputable laboratory testing company. At Smartblood, we offer a comprehensive test to help you take control of your diet quickly and discover your own trigger foods. 

Our home-to-laboratory service gives you fast, accurate results that pinpoint exactly which foods you are reacting to. Tests are completed in our accredited laboratory by trained experts, with clear, easy to understand results sent to you via email within three days.