​1. Brown Rice

Rich in manganese, the mineral that helps produce energy from protein and carbs, it will help you maintain high energy all day. A versatile ingredient, brown rice can be served as a side dish with your favorite lean proteins (along with nutrient-packed veggies!) for a powerhouse lunch or dinner.

​2. Sweet Potato

​High in carbohydrates and loaded with beta-carotene (vitamin A) and vitamin C, these will help fight off midday fatigue. Bonus: Kids will love this sweet treat at mealtime. Trysweet potatoes mashed or cut into strips, tossed with a little oil and and baked for a healthier alternative to french fries.

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​3. Honey

​A spoonful of honey is nature's equivalent of an energy drink. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout. Add a sweet drizzle to anything from breakfast yogurt to afternoon tea.

​4. Bananas

​Because they are composed mostly of sugars (glucose, fructose and sucrose) and fibre, bananas are a foolproof energy food. Top them with peanut or almond butter for a well-rounded snack, or slice one into your morning cereal for an extra boost that will keep you going until lunchtime.

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​5. Apples

​Not only will an apple a day keep the doctor away, it'll also give you a powerful jolt of energy. High in fibre, apples take longer to digest, so they'll give you a more prolonged lift than many other fruit picks. Snack on apples with cheese for an especially effective pick-me-up.

​6. Oranges

​High in vitamin C, potassium and folate, this citrus fruit rations out energy steadily over time instead of giving you a quick sugar rush. Peel and eat an orange whole to benefit from the pectin and fiber in the fruit's membranes.

​7. Spinach

​An excellent source of iron, a key component of energy production in the body. Eat a spinach salad for lunch and you probably won't experience that afternoon energy slump.

​8. Beans

​Both a protein and a complex carb, they're a must for both carnivores and vegetarians. Toss a cup into of a spinach salad or enjoy a bean burrito.

9. Almonds

​Packed with protein, manganese, copper and riboflavin, almonds are a handy snack to keep at your desk or in your bag. Copper and manganese play an essential role in keeping energy flowing throughout the body by neutralizing toxins within cells. Riboflavin aids oxygen-based energy production.

​10. Yogurt

​With a rainbow of flavours to choose from, yogurt is a healthy breakfast or snack option when you're on the go. Rich in magnesium, which is crucial for the release of energy, yogurt also adds a dose of calcium to your diet. Enjoy it post-workout to help replenish your glycogen sources.


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