When it comes to needing a high level of energy, coffee and energy drinks aren’t the way to go.

Although both do give you a quick and strong jolt, the crash that follows will leave you feeling even more tired and worn out than before. That’s because there is no magic potion for energy. It comes from the food that we eat everyday.

Whole grains:

Don’t fall for the no-carb diet. Carbohydrates offer fuel to the body in the form of glucose, which is the best energy source for the brain and central nervous system, which are two vital body systems. Instead of swearing off carbs altogether, go for the whole grains and complex carbs. Brown rice specifically is rich in manganese, a mineral that helps produce energy from protein and carbs, it will help you maintain high energy all day. Sweet potatoes is a great complex carb as it is loaded with beta-carotene and vitamin C, elements that fight off midday fatigue.

Honey:

A spoonful of honey can you give you the jolt you’re looking for. Low on the glycemic index, this natural sweetener acts as a time-released muscle fuel during exercise and helps replenish muscles post-workout.

Fruits:

Since they are rich in glucose that your body can easily break down and absorb, fruits act as a quick way to get a burst of energy. Blueberries are loaded with antioxidants, and studies have shown they help with cognitive function and mental agility.

Leafy greens:

Fatigue can be a symptom of your body not getting enough iron. Iron promotes red blood cell circulation, which in turn helps you feel more alert and improves concentration levels. Leafy vegetables like spinach are a great food to eat as they are jam-packed with just that – iron!

Eggs:

They are a great source of protein, proving all of the essential amino acids that your body needs to rebuild muscle. Eat them boiled, scrambled, poached, or fried, eggs do a body good!

Almonds:

More than just a bar snack, almonds are packed with protein, manganese, copper and riboflavin. 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. Keep them handy as a tasty snack.

Dark chocolate:

Containing caffeine and theobromine, dark chocolate can boost your energy levels. Just make sure you eat it in moderation to avoid an energy crash. The darker the chocolate, the less sugar and the more energy-boosting potential it has.

Greek yogurt:

Why go for greek yogurt than regular yogurt? Greek yogurt has less lactose and carbohydrates, but more protein. That means you avoid the extra calories and enjoy the slow-acting protein that keeps you feeling full longer.

Salmon:

Omega-3 fatty acids can elevate your mood and even protect against depression. Salmon is loaded with these kinds of fatty acids so grab a bite of this colorful filet.

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