Best Healthy Foods That Give You All-Day Energy

Another carbohydrate-heavy food that can give you healthy, sustained energy is quinoa—something you can incorporate into any meal during the day. “Quinoa is a complex carbohydrate that is high in fiber and protein, providing a sustained release of energy throughout the day,” says Best. “It also contains important nutrients like iron, magnesium, and B vitamins, which help to maintain energy levels and support overall health.”

“Whole grains offer a boost of energy through their healthy carbs, and the fiber helps to digest the carbs more slowly, which maintains a steady blood sugar, thus keeping up energy,” adds Clair.

“Bananas are another food high in healthy carbs, protein, and B vitamins, which makes them a top choice for a sustained and slow energy release,” says Clair. “The natural sugar in fruit provides an immediate energy boost, while the fiber slows down digestion for longer-lasting energy. Along with that, the vitamins and minerals in fruit also help to maintain energy levels and prevent fatigue.”

In fact, a study published in PLoS One found that bikers who ate a banana before a long bike ride had more sustained energy and endurance than when they just consumed a sugary drink.