Seeds, such as chia seeds, flax seeds, and pumpkin seeds, could also increase your energy levels. Who are some of the best online personal trainers? Research has shown that antioxidants may slow the digestion of carbs, so they release energy over a more extended period of time (15). Here, we look at some of the … The participants reported feeling less tired with increased alertness. Another study from 2010 found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults. The fiber in seeds contributes to the slow digestion of their nutrients, resulting in a steady, sustained release of energy (54). A 1-cup (100-gram) serving of sweet potatoes could pack up to 25 grams of complex carbs, 3.1 grams of fiber, 25% of the RDI for manganese, and a whopping 564% of the RDI for vitamin A (8). Some sources of energy-boosting, complex carbohydrates include vegetables, legumes, and whole grains like bran and germ. Creatine supplementation increases creatine stores in the muscles and can help improve performance during exercise. Common symptoms of chronic fatigue syndrome include sudden onset of fatigue, especially after having the flu, low grade fever and chills, sore throat and swollen lymph glands in the neck and armpit area, muscle and joint aches, headaches, problems with concentration, and mood changes. Drinking water could give you a boost of energy and help fight feelings of fatigue. It has a high concentration of powerful antioxidants that can help prevent oxidative stress and inflammation (51). One review highlighted a Norwegian study in which more than 400 people with overweight received 20,000 or 40, 000 international units of vitamin D weekly. If you need to boost your energy levels, start by eating plenty of heart-healthy proteins, like salmon, eggs, and legumes, and slow-burning starches, such as vegetables, legumes, and whole grains. A medium-sized apple (100 grams) contains about 14 grams of carbs, 10 grams of sugar, and up to 2.1 grams of fiber (13). The chickpeas in hummus are a good source of complex carbs and fiber, which your body can use for steady energy (35). It is an antioxidant that improves energy and strengthens the immune system. These nutrients assist in cellular energy production and the breakdown of nutrients for the release of energy (42). These healthy fats have been shown to promote optimal blood fat levels and enhance the absorption of nutrients. All of the supplements listed in this article are available to purchase in health food stores, pharmacies, and online: Last medically reviewed on October 23, 2019. All rights reserved. Read on to discover more about ready-to-drink protein shakes, with a list of shakes a person may consider…, The 16:8 intermittent fasting diet involves consuming all food for the day during an 8-hour window and then fasting for the remaining 16 hours. Experts recommend drinking nine to twelve glasses of water each day to stay properly hydrated. MNT is the registered trade mark of Healthline Media. Older adults ages 65 and up typically need between seven to eight hours of sleep each night.