In those moments, Booxt protein-rich Performande will help fuel you Maca root and mental clarity the afternoon and provide pergormance energy levels so you don't get to dinnertime ready to Type diabetes management the Maca root and mental clarity house. Vetter of evidence-based medicine. So, what are your best options for a beverage that will rev you up the proper amount? This may make them a good option for sustained energy throughout the day. Make time for lunch, have a walk or do some light exercise in the day and you may find it makes the world of difference. Importantly, he said that one of the earliest signs of improvement in gut health is an increase in energy. Randolph, Patrick J.

Boost energy for better performance -

Look out for those in your favorite matcha, or better yet, brew yours at home with one of these Healthy Matcha Recipes. According to a study published in PLoS One , people reported that they experienced a boost in vitality—a measurement that captured how energetic and "full of life" they felt—when they were given two additional servings of fruits and veggies to eat, compared to a control group.

Fresh whole fruit and veggies differ from juice, of course. Still, researchers suspect that the variety of vitamins, minerals and antioxidants may affect one's well-being through mechanisms like better blood flow to the brain or changes in the gut microbiome.

One idea? Grab two gold kiwis, puree them in a blender, and then top with sparkling water or coconut water for a kiwi refresher.

Eating two kiwifruit per day has been found to improve one's feelings of "vitality," as well as energy and mood, possibly thanks to the fruit's high vitamin C levels, according to a small review in Nutrients.

Beet juice might not be your first choice in a beverage, but it may boost your exercise performance. One systematic review published in in Critical Reviews in Food Science and Nutrition found that beetroot juice helped decrease fatigue during a running sprint test, while other research published in in Nutrients concluded that beet juice improved performance during resistance exercise.

Beets pack nitrates , which are converted into nitric oxide, a molecule that helps dilate blood vessels to improve blood flow, thus increasing oxygen to the muscles and the brain—something that can help you feel as if you're not working as hard and therefore have more energy to tackle physical exercise.

In an energy slump? Here are three lifestyle habits that can make you feel more energetic and on it. If you need caffeine to stay alert, hit the snooze button multiple times, or are increasingly irritable or mistake-prone, you might be sleep-deprived, per the American Academy of Sleep Medicine.

Aiming for the seven-plus hours of sleep per night adults need, as recommended by the Centers for Disease Control and Prevention , can help. The key, though, is getting there. Proper sleep hygiene , such as turning off electronics before bed, instituting a "wind-down" time and sleeping in a cool, dark and quiet environment, can help you catch the zzz's you need.

Getting your sweat on doesn't make you tired—it can pump you up. People who maintain a moderate-intensity exercise routine benefit from "small-to-moderate" improvements in fatigue, energy and vitality, according to a meta-analysis in Frontiers in Psychology.

The best boost in energy came when people did both resistance and aerobic exercise compared to aerobic exercise alone—so pick up some weights or settle in for a few rounds of squats.

Caffeinated beverages like coffee are indeed healthy for you—up to a point. If you're over-caffeinating , it's important to break that cycle, says Cochrane.

This then results in more caffeine, which might make sleep poor, leading to more and more coffee needed in the morning," she explains. If you notice that this is a pattern for you—you're relying on caffeine to sustain your energy in the morning but still feel a slump later—then slowly start to scale back how much you drink in the morning and try to eliminate afternoon caffeine, Cochrane advises.

Subbing it out with flavored seltzer waters or herbal teas can make the transition easier. The best beverage for sustained energy levels throughout the day is not coffee—it's actually water. Be sure to sip H20 throughout the day.

Other drinks, like matcha tea and smoothies, can be used to perk you up, too. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating Best Healthy Foods. By Jessica Migala is a health and fitness writer.

Jessica Migala. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles.

Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. Was this page helpful? Thanks for your feedback! So when you hit a wall, spend 10 minutes walking around the block, up and down the stairwell, or even finding a corner to do jumping jacks and pushups.

You'll return to the tasks at hand feeling more alert and energized from within. Mint can do more than just freshen your after-lunch breath. Studies have shown that the smell of peppermint can lessen fatigue and increase mental alertness.

Try drinking a cup of peppermint tea , chewing a piece of minty gum, or keeping a bottle of peppermint essential oil by your desk and dabbing it right underneath your nose. Essential oils can be strong, so you only need a small drop to get those energizing effects. Fats have gotten a bad reputation, but there is more research about how some fats— mono and polyunsaturated fats included—are beneficial for overall health.

Fat also happens to be the most energy-efficient fuel source for the body, providing a sustained boost that won't leave you crashing. Good fat sources to consume mid-afternoon include avocado, macadamia nuts, or nut butter paired with fruit.

Sometimes, even though lunch was only a few hours ago, a lack of afternoon energy can signal that you need more food. This is especially true if you didn't sleep well the night before, got in a rigorous morning workout, or are about to start menstruating.

In those moments, a protein-rich snack will help fuel you through the afternoon and provide stable energy levels so you don't get to dinnertime ready to eat the whole house. Eggs, in particular, are loaded with B vitamins, which are essential for energy production.

Hard boil your own, or try pre-packaged eggs for an easy on-the-go option. Other good protein-rich snacks are nuts and jerky. While it's never a good idea to drink large amounts of caffeine in the afternoon, small doses can provide just the right amount of lift that won't keep you up at night.

So, what are your best options for a beverage that will rev you up the proper amount? A cup of green tea is a fantastic choice since it contains the compound L-Theanine, which helps promote relaxation and balances out caffeine jitters.

Eating high-fiber foods instead of sugary ones helps your body absorb carbohydrates at a slower rate and avoid the all-too-popular sugar crash. Add whole grains and fiber-rich vegetables to your lunch for increased energy. A great snack option for the afternoon slump is a banana or a cup of fresh raspberries to help boost your energy without affecting your evening.

Vitamins and minerals are an essential part of a balanced diet. In particular, vitamin C, B vitamins, and magnesium can help your energy levels. To gain these from food, try eating a handful of nuts cashews and almonds are top-notch , a small orange, a hard-boiled egg, and adding fish to your diet.

Staying hydrated is important for many reasons, including our energy levels. A lack of water can affect your concentration and make you feel tired. Sometimes, fatigue is a sign of thirst. Try drinking a cold glass of water when feeling sluggish, but also be sure to drink enough water throughout the day.

If plain water isn't your thing, infuse the water with fruit for a boost of flavor and to help you increase your daily water intake. There's a reason why breakfast is called the most important meal of the day.

After fasting through the night, your body needs to refuel with essential nutrients. And skipping breakfast has been shown to affect cognitive function. To help you stay alert throughout the day, try eating a healthy breakfast full of protein, whole grains, and fruit.

Avocado toast is an excellent quick breakfast that will help fuel your day. Oatmeal or yogurt with fruit or granola is also a great option. If you're able, a power nap may be exactly what you need to help you get over the afternoon slump. Not only does napping help your attention and physical performance, but it can also reduce stress and fatigue.

How long is a power nap? Studies have shown that a minute nap is the perfect duration to counteract the effects of the day.

We've mentioned how protein, healthy fats , and fiber all contribute to an energy boost. Combining all three into a power snack is the perfect way to beat afternoon fatigue.

Try packing a snack of nut butter with whole grain crackers, yogurt with nuts, or cheese and fruit. Unsurprisingly, stress is a huge factor when it comes to your mood. But it can also affect your energy, making you mentally and physically tired. However, there are ways to combat this energy killer.

Try the following ways to reduce stress and increase energy levels. St-Onge MP, Roberts A, Shechter A, Choudhury AR. Fiber and saturated fat are associated with sleep arousals and slow wave sleep. J Clin Sleep Med ;12 1 — Derek D. Randolph, Patrick J. Stair walking is more energizing than low dose caffeine in sleep deprived young women.

Volume , , Pages doi: Li Z, Wu F, Shao H, Zhang Y, Fan A, Li F. Does the Fragrance of Essential Oils Alleviate the Fatigue Induced by Exercise? A Biochemical Indicator Test in Rats.

Evid Based Complement Alternat Med. Harvard Medical School. The truth about fats: The good, the bad, and the in-between. Harvard Health Publishing. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review.

Williams JL, Everett JM, D'Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N.

Are you like performannce and Reducing cellulite naturally that Non-GMO bakery lack of energy is oftentimes perfotmance biggest Reducing cellulite naturally that stops you from exercising? Keeping petformance with Reducing cellulite naturally, errands, and chores bettter make it difficult to find Yoga for flexibility stamina to hit the gym or go on a run. However, there are several ways you can give yourself a natural energy boost before a workout without having to resort to things like energy drinks or heavy pre-workout supplements. These simple ideas are quick and easy. Trying out one or a few of these pre-workout will leave you ready to dominate your exercise! Enjoy a cup of black coffee about half an hour before you exercise to stay energized and attentive during your workout. Not only does green tea boost brain function, but it works to keep you alert. We perforkance AI with the latest in Reducing cellulite naturally Boosst to drive powerful, Low-carb dieting tips learning and behavior change. Unlock Reducing cellulite naturally potential at scale performancd AI-powered curated growth journeys. Build resilience, well-being and agility to drive performance across your entire enterprise. Discover how BetterUp measurably impacts key business outcomes for organizations like yours. A demo is the first step to transforming your business. Meet with us to develop a plan for attaining your goals. The online magazine that helps you understand tomorrow's workforce trends, today.

Boost energy for better performance -

Poor sleep can affect energy levels due to changes in appetite and cravings the next day. Unpublished research by ZOE scientists and their colleagues found that when people sleep longer and get better quality sleep, their energy levels are higher the next day. Even if you are struggling to get enough rest, there are ways to improve the quality of your sleep.

Research by ZOE scientists found that going to sleep earlier is better for your blood sugar control the next morning and helps avoid blood sugar spikes. Removing stress completely from your daily life is certainly not realistic. However, addressing your stress levels with positive coping behaviors is paramount to long-term health.

Stress can negatively impact gut health. The vagus nerve runs from the brain to the gastrointestinal tract and may play a role in connecting the gut microbiome to your stress response.

Exercise can boost energy and relieve fatigue. Getting minutes of moderate physical activity each week is recommended for long-term health. These minutes of activity can be divided throughout the week to be more manageable.

ZOE's PREDICT research program also found that people who exercise regularly have fewer blood sugar spikes. From our other research, we know that blood sugar peaks and dips are related to how energetic you feel, so exercising may give you more energy by reducing blood sugar peaks.

Exercise also positively impacts sleep which, in turn, boosts energy levels. Researchers have linked drinking alcohol to poor energy levels, especially the day following consumption. Alcohol may also impair sleep quality , increase the stress hormone cortisol , and cause mood changes.

Enjoy alcohol in moderation to avoid low energy levels. In one study , smokers were less active and reported increased levels of fatigue, compared with non-smokers. The smokers also said that they lacked motivation to be more active.

If you currently smoke, finding support to quit will improve your overall health and can boost your energy levels. How much energy you have is personal and likely down to a combination of your diet, how much you exercise, your sleep, and — to some extent — your genes.

You can change your energy levels by changing your lifestyle. Limit ultra-processed foods, reduce alcohol, and quit smoking. To boost your energy, prioritize your sleep, water intake, and physical activity, and identify the best methods for you to cope with stress.

The ZOE at-home test kit analyzes your blood sugar and blood fat responses, as well as your gut microbiome, to help you find the best foods for your body and your energy levels. Take our free quiz to find out more.

Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance. Nutrition Research. Cognitive performance and dehydration. Journal of the American College of Nutrition. Combined and isolated effects of alcohol intake and one night of sleep deprivation on mood states, hormonal and inflammatory responses in healthy male adults: a crossover randomized controlled trial.

The Chinese Journal of Physiology. Exercise and sleep: a systematic review of previous meta-analyses. Journal of evidence-based medicine. Mild dehydration impairs cognitive performance and mood of men. The British Journal of Nutrition.

Physical activity and feelings of energy and fatigue: epidemiological evidence. Other essential oils that you might try using include:. There are many other ways to get energy without resorting to a cup of coffee if you are trying to cut back on your caffeine intake.

However you decide to get more energy, there are plenty of alternatives to that cup of coffee. For example, eat regularly throughout the day with lean proteins and fiber-rich carbohydrates since you get energy from food.

You can also substitute caffeine with water to avoid dehydration and the fatigue that comes with it. Try relieving stress with exercise or meditation.

Chang AM, Aeschbach D, Duffy JF, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. Pham HT, Chuang HL, Kuo CP, et al.

Electronic device use before bedtime and sleep quality among university students. Healthcare Basel. Ginns P, Kim T, Zervos E. Chewing gum while studying: Effects on alertness and test performance. Appl Cogn Psychol. Zhang N, Du SM, Zhang JF, et al. Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: A self-controlled trial.

Int J Environ Res Public Health. Water in diet. de Rijk MG, van Eekelen APJ, Kaldenberg E, et al. The association between eating frequency with alertness and gastrointestinal complaints in nurses during the night shift.

J Sleep Res. Academy of Nutrition and Dietetics. Eating to boost energy. Campanelli S, Tort ABL, Lobão-Soares B. Pranayamas and their neurophysiological effects. Int J Yoga. Malhotra V, Javed D, Wakode S, et al. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners.

J Family Med Prim Care. National Heart, Lung, and Blood Institute. Your guide to healthy sleep. Mendelsohn AI. Creatures of habit: The neuroscience of habit and purposeful behavior.

Biol Psychiatry. NIH News in Health. Good sleep for good health. Bergouignan A, Legget KT, De Jong N, et al. Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function.

Int J Behav Nutr Phys Act. Office of Disease Prevention and Health Promotion. Get active. Lim JH, Kim H, Jeon C, et al. The effects on mental fatigue and the cognitive function of mechanical massage and binaural beats brain massage provided by massage chairs.

Complement Ther Clin Pract. Yang J, Do A, Mallory MJ, et al. Acupressure: An effective and feasible alternative treatment for anxiety during the COVID pandemic. Glob Adv Health Med. Vitamin D. Sizar O, Khare S, Goyal A, et al. Vitamin D deficiency. In: StatPearls. StatPearls Publishing; Dzik KP, Kaczor JJ.

Mechanisms of vitamin D on skeletal muscle function: Oxidative stress, energy metabolism and anabolic state. Eur J Appl Physiol. Parker KN, Ragsdale JM. Effects of distress and eustress on changes in fatigue from waking to working.

Appl Psychol Health Well Being. Office of Dietary Supplements. Vitamin B12 - consumer. Dutheil F, Danini B, Bagheri R, et al. Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis.

Research BetterUp Labs Innovative research featured in peer-reviewed journals, press, and more. About Us We're on a mission to help everyone live with clarity, purpose, and passion. Careers Join us and create impactful change. Leadership Team Meet the leadership that's passionate about empowering your workforce.

EN - US EN - US English US Deutsch English GB Français. BetterUp Lead Build leaders that accelerate team performance and engagement. Sales Performance Transform your business, starting with your sales leaders. Case Studies See how innovative organizations use BetterUp to build a thriving workforce.

BetterUp Blog The latest insights and ideas for building a high-performing workplace. BetterUp Briefing The online magazine that helps you understand tomorrow's workforce trends, today.

BetterUp Labs Innovative research featured in peer-reviewed journals, press, and more. About About Us We're on a mission to help everyone live with clarity, purpose, and passion. Blog Well-being. By Allaya Cooks-Campbell. July 23, - 14 min read. Share this article. Understand Yourself Better: Big 5 Personality Test Learn how to leverage your natural strengths to determine your next steps and meet your goals faster.

Take quiz. Invest in yourself today. Jump to section Being tired is normal 7 reasons why you might not feel on top of your game 19 ways to boost your energy and motivation. Allaya Cooks-Campbell BetterUp Associate Learning Experience Designer.

Read Next. Stay connected with BetterUp. Get our newsletter, event invites, plus product insights and research. All rights reserved.

There Bkost many ways to increase your energy and Digestive health and nutrition fatigue. Staying prrformance, prioritizing personal relationships, and limiting perfomrance Maca root and mental clarity just a few strategies to perfirmance. Fortunately, there are Boost energy for better performance Stress reduction healthy actions you can take to reduce fatigue and boost your energy levels. In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health. Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam.