Sometimes when we are feeling down, lethargic, tired, or irritable, it’s because our body is low on fuel i.e. nourishment. Dehydration, starvation, lack of rest, and mental stress can sometimes soak up all your energy. In times like these, you need a quick energy boost to revitalize yourself.

Foods and Drinks That Provide Quick Energy

Our health often suffers because of our fast paced lifestyle. While we all know the importance of a balanced diet, not many us practically follow the adage. Add to it the fact that most of us also do not get adequate sleep, thanks to electronic devices eating up our sleeping time. Some days, out body gives up because of our atrocious behavior. Our body crashes, making us feel dehydrated and malnourished. It is a good idea to keep some foods that provide quick energy in your home for times like these.

Lemon Water With Salt and Sugar

quick energy food
Lemons are great as a refreshment to give you a quick energy boost

Lemons are full of vitamin C, magnesium, calcium, flavonoids, phosphorus, citric acid, B-complex vitamins, copper, iron, potassium, and fiber.Lemons have more potassium than grapes and apples. Lemon is also a detoxifier, and it gets your body rid of toxins that are messing up with your system. Vitamin C in lemons increases white cells production, and it is important for your immune system to function properly. Lemon also boosts energy level. The scent of lemons is a mood booster and decreases stress levels. Although excess salt is bad for your body, sometimes when we are down it is because our body is lacking salt. I am not talking about the table salt here, I am referring to naturally occurring salts. Salt is essential for proper hydration. Sugar provides glucose to the body. You can replace sugar with honey as excess sugar is not good for the body. So, when you are feeling really down, and you feel your blood pressure is low, drink some lemon water with a dash of honey and sugar.

Fruit Lassi

mango lassi
Fruit yogurts are delicious, filling, and hydrating!

Lassi is a popular yogurt drink made in Pakistan. To make lassi, you talk half a cup of yogurt, two tablespoons of milk, and half cup water. You can add sugar for sweetness too. Mix it all up, and your lassi is ready. You can also use a blender for frothiness. The yogurt in lassi gives a quick energy boost. Yogurt has complex carbohydrates, which provide instant energy, and it also contains protein and fiber. You can add fruits like strawberry and mango to your lassi too. In fact, mango lassi is gaining popularity in the western world too. Just dice your fruit, add it to a blender along with yogurt, water, and milk. Blend it up and served chill. Strawberries are abundant in vitamin c and so, they are a good addition yo lassi. Mangos give a serious energy boost owing to their high fiber and vitamin A content. Mangoes also contain vitamin C, vitamin B, iron, and calcium.


quick energy food
Sunny side up is great for those cold winter night when you are feeling down

A boiled egg or a half fried egg is great for quick energy, especially during the colder months. Eggs are full of B-vitamins, protein, potassium, and folic acid.


quick energy food nuts
Nuts are nutrient dense and power house of nutrients

Nuts are nutrient dense which means even a small serving will provide you with lots of energy. Hazelnuts, almonds, and cashews are high in magnesium, which is essential for converting sugar to energy. They’re also full of fiber which keeps blood sugar levels even.


cardamom quick energy
Cardamom are used in Asian cooking for curries, rice dishes, and even desserts!

Cardamoms are used abundantly in Asian dishes. They can increase energy and increase blood flow by expanding small blood vessels.

Flax Seeds

flax seeds quick energy
Flax seeds are great for your skin too!

Flaxseeds are a great source of vitamin B1, micronutrients, dietary fiber, manganese, and the essential fatty acid alpha-linolenic acid. Flax seeds come from flax, which is one of the oldest fiber crops in the world. Flax seed could help with digestion, help with clear skin, lower cholesterol, reduce sugar cravings and balance hormones. Flax seeds are also full of anti-oxidants.

Sweet Potatoes

Sweet potatoes are very nutritional. They suffice 400% of your daily vitamin A needs. as well as loads of fiber and potassium. They have got more grams of natural sugars than regular potato but more overall nutrients with fewer calories. They are high in vitamin C and beta-carotene which gives the immune system a boost.

Also Read: Gain Weight Naturally: Your Ultimate Guide


honey water
Honey water is great for times when you are feeling tired and sick

Honey is has a unique carbohydrate composition of enzymes, natural sugars and trace amounts of antioxidants, minerals, amino acids, and vitamins. A lot of athletes use honey in their energy drink and workout snacks. For a quick energy boost, add two tablespoons of honey to a glass of cold water.


Banana is usually the star ingredient in many energy drinks and work out snacks. This is because bananas provide a lot of energy. Bananas contain 3 natural sugars – fructose, sucrose and glucose along with fiber. Bananas are also high in potassium and iron. Banana also has B vitamins which helps to calm the nervous system.


Make a soup with lots and vegetables and meat stock for a quick energy boost. Soups are very filling, and because of so may ingredient used, they can help re-fuel your body on all the important nutrients.

Red Beans

Beans have a lot of soluble protein, fiber, folate, carbohydrates and iron. They also have Lectins. They are high in protein too. That’s why they are used a lot in vegetarian diets. Kidney beans are a great source of molybdenum. They contain dietary fiber, folate and copper. Red beans are also a good source of manganese, protein, iron, phosphorus, vitamin B1, potassium and magnesium.

Peanut Butter

Peanut butter has fiber, protein, healthy fats, potassium, antioxidants, and magnesium. Peanut butter is often used in work out shakes as it has lots of nutrients. A 2 tablespoons serving of peanut butter has grams of protein. Since peanut butter is protein-rich, you feel fuller for longer. The protein is also great for building and repairing muscles. A lot of us have excess sodium in our diets and sodium is bad for the cardiovascular system. Peanut butter is a great source of potassium. Potassium can help you counter the effects of sodium. Peanut butter has more unsaturated fat than saturated fat. So it is a great source of healthy fats, which your body needs. Peanut butter has a lot of calories so it gives you great energy. Peanut butter is also cheap, compared to other foods.


In the Muslim world, dates are used to break the obligatory fast from dawn to dust. This is because dates are ver nutritious, and thus they can help your body revive after a long day of eating and drinking nothing. Dates are a great source of many vitamins and minerals. They provide sugar, energy, and fiber. Vital minerals such as calcium,  phosphorus, iron, sodium, magnesium, potassium and zinc are found in dates. Dates also have vitamins like folate, thiamin, vitamin A, riboflavin, niacin, and vitamin K. Dates are also recommended ti people suffering from anemia to increase the iron count. One kg of dates have around 3,000 calories. These calories are sufficient to fulfill the daily requirements. Dates contain high amount of natural sugars like fructose, glucose, and sucrose. That’s why they are ideal for an energy boost.


A porridge made from barley can be excellent during times when you are feeling week. Barley is an excellent source of manganese, molybdenum, dietary fiber and selenium. It also has vitamin B1, copper, chromium, magnesium, phosphorus, and niacin.barley

Instant Oatmeal

Oatmeal is quick to prepare and provides an instant dose of nutrients. Oats has soluble and insoluble fiber. Soluble fibers help to bring down cholesterol and normalize blood glucose levels. Insoluble fiber is good for constipation and improving gut health. 1 cup of cooked oatmeal has around 150 calories, 4 grams of fiber, and 6 grams of protein. You can top your oatmeal with peanut butter to increase calories intake.  Oatmeal has thiamin,  phosphorus, magnesium, zinc, selenium, manganese, and iron too.


Sometimes we feel tired and lethargic because of dehydration. We need to drink at least 8 glasses of water a day. Our body is largely made up water. water is essential for keeping vital nutrients in our body working. Water also flushes out toxins. Lack of water intake will make the vital organs of your body suffer.

Also Read: All You Need To Know About Gluten Free Diet

It is important to take a balanced diet daily to make sure your body is adequately supplied with essential nutrients at all times. Stress can also take a toll on your health, making you feel devoid of energy. make sure you get a proper sleep of 8 hours every night. Irregular sleep patterns can also wreck a havoc on your body.

What are your go to food for a quick energy boost? What do you eat before and after work outs to give you a burst of energy? Share with us in the comments below!


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