Eating for energy: the ultimate guide to fueling your day

by Bronte Holding

Ever feel like your energy levels crash halfway through the day? It’s not just about how much sleep you get—what you eat plays a massive role in how energised (or drained) you feel.

The good news? By making a few simple tweaks to your diet, you can keep your energy levels stable and stay powered up all day long, and perform better in the gym too! Here’s our top tips on fueling your day so you can feel your best! 

 

1. Don’t skip breakfast

This is especially important if you train in the mornings! 

  • Why it matters: After a night of fasting, your body needs fuel. If you train in the morning, you also need protein/carbs to help with recovery and energy! 

  • Energy-boosting options:

    • Greek yogurt with granola and fruit for a combo of protein and carbs.

    • Whole-grain toast with avocado and eggs for healthy fats and fiber.

    • A smoothie with spinach, banana, protein powder, and almond butter for a nutrient-packed option.

 

 

2. Prioritise complex carbs

Carbs often get a bad rap (thanks diet culture 🙄) , but they’re your body’s primary energy source, and we need them to function! 

  • Why it matters: Complex carbs provide slow-releasing energy, keeping you fueled longer.

  • Best sources:

    • Whole grains like oats, quinoa, and brown rice.

    • Starchy veggies like potato/sweet potatoes and squash/pumpkin.

    • Legumes like lentils and chickpeas.

 

 

3. Pair protein with every meal

Protein doesn’t just help build muscle—it also stabilises blood sugar levels and keeps you feeling full.

  • Why it matters: A steady supply of protein prevents energy dips and keeps cravings in check.

  • Best Sources:

    • Lean meats like chicken and turkey.

    • Plant-based options like tofu, tempeh, and legumes.

    • Snacks like hard-boiled eggs, Greek yogurt, or nuts.

 

 

4. Don’t fear healthy fats

Fats are a longer-lasting source of energy and are essential for brain/hormone health.

  • Why it matters: Healthy fats slow digestion, providing sustained energy throughout the day.

  • Best sources:

    • Avocados, nuts, and seeds.

    • Fatty fish like salmon or mackerel.

    • Olive oil and nut butters.

Pro Tip: Pair healthy fats with carbs and protein for a balanced meal.

 

 

5. Snack smart

Snacking can be your secret weapon for maintaining energy, but it’s all about making the right choices.

  • Energy-boosting snacks:

    • Apple slices with almond butter.

    • A handful of mixed nuts and dried fruit.

    • Hummus with veggie sticks.

  • What to limit: Sugary snacks or overly processed options, which can lead to energy crashes. These things are totally fine in moderation, but just be mindful of when you are consuming them and how they contribute to your mood/energy levels during the day! 

 

 

6. Stay hydrated

Dehydration is one of the quickest ways to zap your energy. Even mild dehydration can leave you feeling tired and sluggish.

  • How Much to Drink: Aim for at least 2 liters of water per day, more if you’re active.

  • Pro Tip: Add a slice of lemon or cucumber for a refreshing twist, or start your day with electrolytes. 

 

 

7. Be mindful of caffeine

Caffeine is great for a quick boost, but overdoing it can backfire.

  • Why it matters: Too much caffeine can lead to jitters, crashes, and disrupted sleep.

  • Energy-friendly strategy:

    • Stick to 1–2 cups of coffee or tea in the morning.

    • Switch to herbal teas or decaf in the afternoon to avoid affecting your sleep.

 

 

8. Plan your meals around energy peaks

Your body’s energy needs change throughout the day, so time your meals strategically.

  • Pro tip:

    • Eat a protein-packed breakfast to kickstart your day.

    • Fuel with carbs and protein around your workouts.

    • Choose lighter, balanced meals in the evening to avoid digestive issues around bedtime. 

 

 

9. Limit “energy vampires”

Some foods and habits can drain your energy instead of fueling it.

  • What to Avoid:

    • Sugary drinks and snacks, which cause quick spikes and crashes.

    • Heavy, greasy meals that are hard to digest.

    • Skipping meals, which leads to low blood sugar and fatigue.

 

 

BTW…eating for energy isn’t about dieting or restriction—it’s about fueling your body with the right balance of nutrients to feel your best, perform well, and make conscious choices that align with your goals! By prioritising whole foods, staying hydrated, and timing your meals wisely, you can perform better both in and out of the gym! 

Love TWS coach Bronte x 

 

Back to Nutrition