5 Healthy Foods for More Sustainable Energy

Young happy woman eating different healthy snacks
Adding healthy sources of protein, fiber and vitamins can help clients fight fatigue and create sustainable energy throughout the day.
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Healthy snacks can be the perfect solution for mid-day energy boosts and sustainable energy throughout the day. Reuben Chen, M.D., sports medicine physician, holistic pain management expert and the chief medical advisor for Sunrider International, detailed five foods that can help clients fight fatigue and give their bodies more sustainable healthy energy.

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1. Yogurt

Plain Greek yogurt can provide a quick boost in energy and tons of other benefits, with one 6 oz. 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, according to Dr. Chen.

2. Almonds

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

3. Eggs

Considered an ideal protein, eggs get high marks with a score of 100 on the most common evaluation scale, according to Chen. Eggs are also an excellent source of leucine, an amino acid that provides energy during exercise.

4. Blackberries

Blackberries have a low glycemic index, are high in vitamin C and fiber, and are a good source of magnesium and potassium. Dr. Chen suggests pairing them with raw oats for a synbiotic snack to provide sustained energy throughout the day.

5. Protein Bars

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, according to Chen. Protein bars provide the average amount of protein needed for adults per day along with other micronutrients like potassium, calcium and B vitamins, which are effective for sustained energy.

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