In a mid-day slump? Try one of these 10 energy-boosting foods and drinks, recommended by dietitians (2024)

• The best foods to boost energy include fiber or protein-rich snacks like oatmeal, eggs, and bananas.
• You can also boost your energy by staying hydrated or drinking a caffeinated beverage like coffee.

Experiencing a midday slump? While you may be tempted to take an afternoon nap, try grabbing an energy-boosting snack or drink, instead.

When looking for a quick pick-me-up, it's best to choose something with protein, fiber, and other key nutrients like omega-3s or potassium.

Together, these nutrients help to prevent blood sugar spikes and dips, which can make you feel tired, fatigued, and weak.

Here are 10 healthy and energizing foods and drinks to get you through the day.

1. Fatty fish

Fatty fish, such as salmon, mackerel, herring, and sardines, are high in omega-3 fatty acids.

Omega-3s have anti-inflammatory and antioxidant effects, which — when incorporated into a regular, healthy diet — may strengthen your thinking skills and sharpen focus.

Additionally, an omega-3 deficiency can leave you feeling fatigued and make it harder to stay concentrated and attentive.

2. Oatmeal

Oatmeal is packed with fiber and protein, which provides a slow release of energy and prevents blood sugar spikes. Half a cup of cooked oatmeal contains 5.4 grams of protein — roughly 11% of your daily value (DV) — and 4.6 grams of fiber, or about 18.4% DV.

3. Bananas

Bananas are a good source of fiber with 3.3 grams (13% DV) per fruit.

Bananas are also rich in potassium, says Dahlia Marin, RDN, a registered dietitian nutritionist and the co-founder of Married to Health.

Less than 2% of American adults consume the recommended daily intake of potassium, leaving them at risk of potassium deficiency. Because potassium is a mineral essential for energy production, even a mild deficiency can cause fatigue, cramping, and muscle weakness.

4. Eggs

Eggs are high in healthy fats and protein with six grams (12% DV) per egg.

"Proteins are a long-lasting source of fuel as they are harder to break down than carbohydrates and have a minimal impact on blood sugar," says Supriya Lal, RD, a registered dietitian with a private practice.

5. Sweet potatoes

Sweet potatoes are an excellent source of complex carbohydrates and fiber, which are digested more slowly and therefore provide long-lasting energy compared to simple carbohydrates, like those found in sweetened yogurt, sugar, and corn syrup.

Additionally, sweet potatoes are high in B vitamins, such as vitamins B5 and B6. B vitamins help convert calories found in food into energy our bodies can use, which is why B vitamin deficiencies can make you feel fatigued.

6. Oranges

One orange not only contains almost 4 grams of fiber, but it also provides over 100% of the recommended daily intake of vitamin C — an antioxidant.

"Antioxidants play a major role in combating the inflammation in your body that can damage your cells, in which case, can cause the feeling of being tired," Marin says.

7. Beef liver

Beef liver is high in B vitamins, such as vitamin B12. If you're deficient in vitamin B12 it can cause symptoms like brain fog and fatigue, so some beef liver might be the trick for your afternoon slump.

Moreover, beef liver also contains iron and zinc, which may also reduce fatigue.

8. Coffee

"Coffee is a popular morning beverage thanks to its caffeine content, a stimulant that helps us feel alert, full, and energized," Marin says.

While some people may be able to drink coffee in the afternoon without disrupting their sleep, others should avoid caffeine four to six hours before bedtime. That's because it can reduce your sleep time, efficiency, and cause restlessness.

9. Green tea

Green tea is another energy-boosting drink thanks to its caffeine content. An 8-ounce cup of green tea has about 30 to 50 milligrams of caffeine which is less than coffee's 96 milligrams.

However, green tea contains something coffee does not: L-theanine, an amino acid that metabolizes caffeine over a longer period of time. A small 2008 study found that participants who consumed a combination of L-theanine and caffeine did better on an attention test than those who consumed caffeine alone.

10. Water

Drinking water may improve energy levels because dehydration causes fatigue, trouble focusing, and confusion.

In a small 2011 study, researchers found fluid loss of 1.4% after exercise in young women resulted in decreased mood, impaired concentration, and increased frequency of headaches. Therefore, rehydrating may help you focus.

Insider's takeaway

Certain nutrients in foods and drinks, such as protein, fiber, vitamins, and caffeine can boost your performance and give you long-lasting energy. These nutrients will not only act as a fuel to help your body produce more sustained energy but also improve your overall health. If you're looking to avoid that slump and feel energized, incorporating the above foods can be beneficial, Marin says.