When you’re feeling sluggish, particularly in hot weather, it’s tempting to grab an iced coffee, energy drink or sugary snack for a quick pick-me-up. The problem is, these only provide a short-term burst of energy as your blood sugar rises, followed by an inevitable slump, leaving you more tired than ever. So, what foods do you need to boost your energy without the crash?
Marcelle Rose, nutritionist and author of The Binge Freedom Method, says for sustained energy, it’s important to think about the balance on your plate. “Pairing carbohydrates – such as bread, potatoes, rice or pasta – with protein-rich foods like eggs, fish, meat, beans and lentils will help slow down digestion and keep blood sugar levels more stable,” she says. “This will help prevent the dreaded mid-afternoon energy slumps.”
Fibre is another key player, according to Rose, as it not only supports steady energy release, but also provides the vitamins and minerals your body needs to convert food into energy efficiently. Eating regular meals throughout the day, and including snacks when needed, can also help to avoid long gaps that leave you feeling tired and reaching for a quick sugar hit.
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Of course, it’s not just what you eat that matters; even mild dehydration can cause fatigue. As Rose says: “By the time you feel thirsty, you may already be slightly dehydrated, which can affect your concentration, mood and energy levels. Sipping water regularly throughout the day and eating water-rich foods such as cucumber, tomatoes, melon and strawberries can make a noticeable difference to how energised you feel.”
