The Best Snacks For A Quick Energy Boost

June 18, 2024

In the middle of the day, many individuals start to drag and need some kind of pick-me-up to resume being productive and stay alert for the rest of the day. Too often, we use products full of caffeine or sugar to try to accomplish that. These might help for a little bit, but they usually result in even more severe energy crashes. Furthermore, too much daily caffeine or sugar can cause adverse health problems nobody wants to deal with. So, we will look at some healthy snacks that can provide the pick-me-up we need without any crash or significant health risks.


The carbohydrates associated with whole grains and oats are excellent sources of energy. With niacin, folate, thiamine, and other sources of vitamin B, the contents found in a regular bowl of oatmeal help the body metabolize energy effectively and safely. They convert into glucose, which allows energy to flow gradually throughout the bloodstream and helps maintain alertness throughout the day. It is important to distinguish these carbohydrates from the refined carbs like sugar, which convert into glucose much quicker and do not have the lasting impact of whole grains but instead can cause a dramatic energy crash after a short-lived energy boost.

For an even greater boost in energy, bake oats with water or milk to obtain fifty percent of the daily recommended intake of good carbohydrates, twenty percent of fat, and fifteen percent of protein. This particular method of preparation is especially recommended for athletes in training, although it can be a healthy energy boost for anyone who needs a pick-me-up or as a way to start the day awake and alert.

Protein Shakes And Smoothies

Many different varieties of protein shakes and smoothies offer significant energy boosts. However, each recipe is combined with a different emphasis than the next. That is, some are for bodybuilders, those attempting to lose weight, and those trying to curb their appetite, among others. The most important factor in wading through all the options to find one for the energy boost you seek is the consistency of natural ingredients free of caffeine and sugar to avoid a crash following a short period of energy improvement.

The protein source within the shake or smoothie is most instrumental in how well it is likely to work to give you the energy you are looking for. Along with its protein content, Greek yogurt is a great source of vitamin B12, potassium, riboflavin, thiamin, and phosphorous, all of which contribute to the overall healthfulness of the protein source. The protein in Greek yogurt is combined with calcium, which helps to supply energy without adding unnecessary calories. All these factors help to determine Greek yogurt is probably the best source of protein in protein shakes and smoothies for anyone looking for some extra energy in their day.

Baked Chickpeas

Full of fiber, protein, iron, magnesium, and thiamin, chickpeas (also known as garbanzo beans) are complex carbohydrates the body digests slowly. Eventually, the body converts chickpeas into energy, which is great considering they include everything necessary to regain alertness. Baked chickpeas, as one of the healthiest sources of protein with very little fat, are great for a snack between meals when it is better to avoid meat. To achieve the fullest energy benefits they have to offer, purchase a bag of dried garbanzo beans, follow the package instructions for rehydration, and toast them in the oven with whatever seasonings you like.

Many great recipes can be found online to adjust the seasonings and timing to toast the beans to your liking. All of them are exceedingly simple and quick to make. Furthermore, toasted garbanzo beans are easy to store and keep for a long time, which means if you toast the entire bag, you should have a great snack to take care of low energy moments every day for up to three weeks before another batch is necessary.

Peanut Butter And Banana Wrap

Peanut butter is known as a great source of protein. Two tablespoons provide seven grams of protein, making it an ideal pick-me-up that provides energy to last throughout the rest of the day. Additionally, fiber and vitamin B make bananas a great contribution to increasing energy. Although bananas are known most for being an excellent source of potassium, it is not as well known that when potassium is combined with the vitamins and natural sugars found in bananas, it also contributes to the fruit's ability to provide a strong and long-lasting energy boost.

Therefore, peanut butter and banana wraps give individuals the best of two different ingredients great for improving energy levels. These wraps have a healthy balance of protein, good fats, natural sugars, vitamins, and potassium, all of which work together to encourage a safe and lasting energy boost.

Homemade Trail Mix

Nuts, oatmeal, and fruit have already been discussed in the previous snacks especially with regards to protein, good carbs, and natural sugars respectively. The dominant source of energy in each of these three ingredients supplies energy in such a way that is highly complementary to the others. This means a homemade trail mix, in which ingredients like nuts, grains, and oatmeal are toasted or baked together while fruits are tossed in afterward, provides various forms of energy from many different nutrients. This variety ensures you receive all the benefits we have discussed with each ingredient individually and thus receive a great boost of lasting energy. It also means you can make a different trail mix each time to get the nutrients you need the most at any given time.

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