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During the day, we need a lot of energy to carry out our daily duties and tasks. Unfortunately, many people often lose energy shortly after breakfast and try to escape with coffee, energy drinks, or sugary snacks. However, this is not a good solution, as such products can have a short-term effect and, moreover, be detrimental to health. On the other hand, better physical performance comes from healthy sleep and proper nutrition. Therefore, it is important to eat foods that give you a lot of energy. What are the most energetic foods, and what should you include in your diet to overcome feelings of weakness? We advise.

Cereal products

The main source of energy should be carbohydrates. However, it's important to choose complex sugars and avoid simple ones. The latter quickly raise blood glucose levels and then cause them to fall rapidly. As a result, the body loses energy in a very short time and, in addition, requires more fuel, which contributes to snacking and weight gain. Therefore, the diet should contain complex carbohydrates such as whole grain bread, pasta, cereals (especially buckwheat) or oatmeal. They are an excellent source of B vitamins, magnesium and iron, which are nutrients that have a beneficial effect on metabolic processes and reduce fatigue. Whole grains are also high in fiber, which keeps you satiated longer and regulates blood sugar levels.



Protein also plays an important role in providing the body with energy. It gives you a feeling of fullness and also builds muscle mass and repairs muscles. Therefore, it is worth including in your diet eggs, which are a very good source of protein. One of the amino acids they contain, tryptophan, is converted in the brain into serotonin, the hormone of happiness. It is responsible for the proper functioning of the nervous system, sleep rhythm and appetite regulation. Deficiency manifests itself as decreased energy, fatigue, malaise, trouble falling asleep, and excessive cravings for food. So for breakfast you should eat delicious scrambled eggs, hard-boiled eggs, or an egg sandwich. Such food will give us a lot of energy for several hours.


After carbohydrates, fat should be the largest energy requirement. However, you should pay attention to the type of fatty acids and choose unsaturated omega-3 and omega-6. Fish, especially salmon, are an excellent source of them. This species is also high in protein and high in minerals. We find in it, among other things, B vitamins and vitamin D, which are involved in many metabolic processes. It's good to include salmon in your diet and eat it for lunch or breakfast along with a sandwich or salad.


Nuts are an extremely nutritious snack that will energize you. They are high in protein, unsaturated fatty acids, fiber, as well as vitamins and minerals. Thanks to this composition, nuts are good for the nervous system and stimulate the brain. They improve concentration, reduce fatigue and help fight stress. However, do not overdo it with the amount of nuts, since they are high in calories. One handful is enough to stay strong for 1.5-2 hours.

Bitter chocolate

If during the day we lose energy between main meals, it's worth reaching for dark chocolate. It is a good source of protein, magnesium and antioxidant compounds, thanks to which it improves the functioning of the brain and the entire nervous system, and is also an excellent stimulant. Thanks to the content of polyphenols, it also has a beneficial effect on the heart, the theobromine contained in it supports the functioning of the kidneys. However, you should choose chocolate with the highest cocoa content (over 70%) because cocoa is the source of these valuable ingredients.

Fruits and vegetables

Do not forget about fruits and vegetables, which should be the basis of the diet. They are high in nutritional value and generally low in calories. Green leafy vegetables such as lettuce, broccoli, spinach, kale, and Brussels sprouts are noteworthy. They contain a lot of folic acid, which improves the functioning of the nervous system and brain. Reduces feelings of tiredness, weakness and sleepiness. Bananas, which are rich in potassium and vitamins C and E, are also extremely nutritious. They are also a source of simple sugars, but they are not equal to foods containing processed sugars. Rich in vitamins and antioxidants, citrus fruits can also give us a lot of energy. It is worth preparing delicious juices from vegetables and fruits, which will perfectly prompt you to action in the morning.