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almonds for energy

Almonds are a great energy boosting snack. Photo: Jocelyn Morales//Unsplash

The Inertia

After a long day at work, or in the water, do you find yourself experiencing a midday slump? Reaching for a cup of coffee can be temping when your energy levels are down, but oftentimes, they can lead to a crash. Rather than reaching for a cup of Joe, try a healthy, energy boosting snack instead. We caught up with sports medicine physician and holistic pain management expert Reuben Chen MD to find out which foods help fight fatigue and provide the body with sustained energy. Here are his top five recommendations.


If you’re looking for a quick boost in energy and satiety, plain Greek yogurt is a nutrient-packed snack with tons of benefits with one six-ounce serving packing up to 17 grams of protein. Protein is essential to building muscle, which increases energy expenditure, or the number of calories that you burn throughout the day.


This power nut is one of the top energy boosting foods. It contains high levels of fiber, vitamin E, and proteins, as well as B vitamins, and magnesium which help your body convert food into energy. They are also rich in magnesium, which is essential for energy production. As a bonus, almonds are prebiotic, helping to support a healthy gut microbiome. Dr. Chen suggests adding almonds into your morning oatmeal or grabbing a handful as a mid-afternoon snack.


Considered an ideal protein, eggs get high marks with a score of 100 on the most common evaluation scale. They are also an excellent source of leucine, an amino acid that provides energy during exercise. Go for one egg per day if you’re an omnivore, and up to three per day if you’re vegetarian or vegan.


Just a little tart with your sweet, blackberries have a low glycemic index, are high in Vitamin C and fiber, and are a good source of magnesium and potassium. Pair them with raw oats for a symbiotic snack to provide sustained energy throughout the day.

Protein Bars/Powders

Protein bars are a convenient on-the-go snack, make the perfect workout companion, and are a nutritious supplement to stay fit, energized, and healthy throughout the day. While the average adult needs 0.8 grams of protein per kilogram a day, protein bars provide that, along with other micronutrients like potassium, calcium, and B vitamins, for sustained energy. Protein powders are another great source of energy as they also keep you satiated.


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