Nutrition for energy and vigor: how to eat to be active all day long?

Energy is not just a physical state, but a key determinant of a person’s quality of life.

Understanding how nutrition affects energy levels not only helps you feel better, but also helps you be more productive and active.

Let’s take a closer look at what nutritional habits and foods help maintain optimal energy levels.

 

The importance of proper nutrition for energy metabolism

Our body constantly needs a stable supply of energy to perform daily tasks.

Proper nutrition provides the body with the necessary macro- and microelements, on which the efficiency of energy metabolism depends.

Deficiency of important nutrients leads to constant fatigue, mood deterioration and lower immunity, which is confirmed by numerous studies.

 

What foods increase energy levels?

Certain food groups are particularly useful for maintaining energy throughout the day:

• Oatmeal: A source of complex carbohydrates that provide the body with energy for a long time. Regular consumption of oatmeal stabilizes blood sugar levels and prevents energy spikes and dips.
• Nuts and seeds: Rich in magnesium, vitamin E, protein and healthy fats. Magnesium improves cell metabolism and helps fight chronic fatigue.
• Avocados: Contains healthy monounsaturated fats, vitamins and minerals that provide a long-lasting sense of satiety and maintain energy levels.
• Berries (blueberries, raspberries, strawberries): These foods are rich in antioxidants that protect cells from free radicals and help the body better cope with stress and increased stress.

Table 1. Foods that effectively increase energy

Product	Essential nutrients	Energy benefits
Oatmeal	Complex carbohydrates, fiber	Gradual release of energy
Nuts and seeds	Magnesium, vitamin E, fats, proteins.	Improved metabolism and vigor
Avocado	Fats, vitamins K and B, fiber	Long-term maintenance of satiety and energy
Berries	Antioxidants, vitamin C, fiber	Protecting cells and boosting immunity

 

The role of vitamins and minerals in fighting fatigue

Deficiencies in certain vitamins and minerals are closely linked to feelings of fatigue and decreased activity:

• Vitamin D: Low levels of vitamin D are directly linked to chronic fatigue syndrome, lower immunity and lower mood. It is recommended to regularly consume foods high in this vitamin and not to neglect sunbathing.
• B vitamins: B1, B6 and B12 are especially important. They are essential for proper energy metabolism, nervous system function and mental health.
• Iron: Iron deficiency causes anemia, which greatly reduces the body’s ability to deliver oxygen to tissues and leads to fatigue and weakness.

Table 2. Vitamins and minerals important for energy maintenance

Substance	Role in the body	Sources
Vitamin D	Immunity, mood, energy levels	Fatty fish, eggs, sunlight
B vitamins	Energy metabolism, nervous system	Meat, legumes, eggs, dairy products
Iron	Oxygen transfer	Red meat, buckwheat, spinach, liver

Foods to avoid

In order to consistently maintain high energy levels throughout the day, it’s important to not only know what’s good to eat, but also what to avoid in your diet.

Foods high in sugar and simple carbohydrates

Such products include:

• Confectionery (cakes, pastries, candies, cookies);
• white bread and pastries made of white flour;
• sweet carbonated drinks, juices with added sugar;
• chocolate bars, sugary cereals for breakfast.

Excessive consumption of these foods leads to rapid fluctuations in blood sugar (glucose) levels. At first, there is a quick burst of energy (“sugar rush”) and then an equally sharp drop in energy, causing fatigue, irritability and decreased concentration.

According to a study published in the journal Nutrition Reviews, frequent consumption of simple sugars can lead not only to chronic fatigue, but also to long-term negative effects on metabolism and brain function [1].

Recommended:

• Limit sweets, replacing them with fresh fruit, nuts or dried fruit.
• Use whole-grain products instead of white flour and high-fiber cereals instead of simple carbohydrates.

 

Excessive caffeine intake

Although caffeine can briefly increase energy and concentration, excessive use of caffeine has the opposite effect. Large doses of caffeine (more than 400 mg per day – about 4 cups of strong coffee) can provoke anxiety, irritability, heart palpitations and sleep problems [2].

In addition, a period of activity is inevitably followed by a phase of fatigue and sleepiness, the so-called “energy crash”, which a person usually tries to compensate for with an additional portion of caffeine, falling into a vicious circle of addiction.

Recommended:

• Limit coffee consumption to 1-2 cups per day.
• Avoid coffee after 3:00 p.m. to avoid disrupting sleep quality.
• Alternate coffee with herbal teas or decaffeinated beverages.

What to add to the diet to increase energy: detailed recommendations

To keep your energy levels high and avoid spikes in fatigue, it is important to include foods rich in healthy nutrients in your daily diet:

1. Complex carbohydrates

• Whole-grain bread, brown rice, buckwheat, oatmeal.
• They are slowly digested, providing a steady release of energy for 3-4 hours.

2. Foods rich in antioxidants

• Berries (blueberries, strawberries, raspberries, currants).
• Nuts and seeds (almonds, walnuts, pumpkin seeds).
• Antioxidants protect the body from oxidative stress, improving overall health and energy.

3. Protein products

• Eggs, cottage cheese, legumes, poultry and fish.
• Protein stimulates the production of dopamine and norepinephrine, hormones that increase concentration and alertness.

 

Practical tips for increasing energy levels

Maintaining water balance

Drinking enough water regularly is one of the keys to staying energized.

• Optimal amount of fluids per day:
  
  • Women: 1.5 to 2 liters per day.
  • Men are recommended from 2 to 2.5 liters of water per day.
  • Add 0.5 to 1 liter of water additionally during physical activity.
  • Observe the color of the urine (it should be light yellow or transparent) as an indicator of a sufficient level of hydration.

Why it’s important?
A water deficiency of 2-3% of total body weight can already significantly reduce performance and cause fatigue, as the body is unable to transport nutrients efficiently.

Practical tips on water balance:

• Always carry a bottle of clean water with you.
• Drink a glass of water before and after each meal.
• Add lemon slices or berries to improve the taste and motivation to drink more water.

Conclusion

A well-balanced diet is the key to sustained energy and high performance.

Following the recommendations and being attentive to your diet will help to significantly improve your quality of life and sense of vitality.

List of references

• Harvard Health Publishing, Harvard Medical School. “Eating to Boost Energy”. URL: https://www.health.harvard.edu/energy-and-fatigue/eating-to-boost-energy

• Mayo Clinic Staff. “Nutrition and Healthy Eating”. Mayo Clinic. URL: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477

• WebMD. “Foods That Boost Your Energy”. URL: https://www.webmd.com/diet/ss/slideshow-energy-foods

• European Journal of Clinical Nutrition. “Dietary intake and fatigue”. URL: https://www.nature.com/articles/s41430-019-0404-5

• National Institute of Health (NIH). “Dietary Supplements for Exercise and Athletic Performance”. URL: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/

• Nutrition Reviews: https://academic.oup.com/nutritionreviews/article/77/12/857/5581627
• Mayo Clinic: Caffeine: How much is too much?
• NHS guidelines: Healthy hydration