Beauty and Health
10 Must-Try Energy Foods in India for Peak Performance (2024)
In this blog post, we'll explore the 10 best energy-giving foods available in India to help you power through your day.
In the hustle and bustle of daily life, maintaining high energy levels is crucial. Whether you're gearing up for a workout, a busy day at work, or simply looking to stay alert, the right fuel can make all the difference. In this blog post, we'll explore the 10 best energy-giving foods available in India to help you power through your day.
Our Top Picks
For those moments when you need a quick pick-me-up, consider incorporating energy supplements from Stronger Me into your routine. These instant energy boosters are designed to provide a rapid and sustained energy release, ensuring you stay focused and energised throughout the day.
Known as nature's energy bar, bananas are a convenient and nutritious food. Packed with carbohydrates, potassium, and vitamin B6, they provide a quick and natural energy boost. Grab a banana on the go, or add it to your morning smoothie for sustained energy.
Sweet potatoes are not only delicious but also rich in complex carbohydrates, fibre, and vitamins. They offer a steady release of energy, making them an excellent choice for a sustaining and nourishing meal.
Yoghurt is a versatile and energy-boosting dairy product. Packed with protein, B vitamins, and probiotics, it provides a wholesome and refreshing source of energy. Enjoy it on its own, mix it with fruits, or use it as a base for smoothies.
Ragi, or finger millet, is a nutrient-dense grain that is a powerhouse of energy. Rich in fibre, calcium, and iron, ragi offers sustained energy release and is a popular choice in many Indian households.
Almonds are a nutrient-dense snack that provides a combination of healthy fats, protein, and fibre. Their natural crunch and energy-boosting properties make them an excellent choice for a quick and satisfying pick-me-up.
Packed with electrolytes, this refreshing beverage is designed to replenish lost fluids and provide a quick energy boost. Whether after a workout or a busy day, Prolyte keeps you revitalised.
S. No
Food Item
Calories per Serving (Approx.)
Known Issues
Ease of Use
1
Varies
Contains additives; check for allergens
Convenient, but read instructions for proper usage
2
105
High sugar content may cause blood sugar spikes
Portable, ready to eat, no preparation required
3
112
High in carbs, may spike blood sugar in some people
Requires cooking and is versatile for various dishes
4
150
Some brands have added sugars, which may cause lactose issues
Ready to eat, versatile in recipes, various flavours available
5
336
Generally well-tolerated, high in calcium and iron
Requires cooking, versatile for porridge, roti, or baked goods
6
160
High in healthy fats, calorie-dense
Portable, no preparation needed for a quick snack
7
150
High in calories and sugar, consume in moderation
Ready to eat, portion control is essential
8
120
May contain added sugars, check for individual needs
Convenient on-the-go energy, follow recommended serving sizes
9
190
High in calories, check for added sugars
Easy to spread, versatile in recipes, no cooking required
10
50
Generally low in calories, may be expensive
Wash and eat; versatile in snacks, desserts, or as toppings
Instant Energy melting strips are packed with caffeine and vitamins B5, B6, B7, B9, and B12. With a delightful peppermint-chocolate taste, these strips elevate energy levels and instantly sharpen focus. These plant-based strips contain fewer calories, making them more workout-friendly than other forms of supplements.
50 mg of Caffeine
L-Theanine
Vitamins B5
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin B12
Beetroot Powder
Pros
Cons
Effective energy boost
Contains caffeine, which may not be suitable for everyone
Enhances focus
Convenient and easy to consume
This supplement is ideal for individuals seeking an immediate energy boost in their daily lives or during activities that demand heightened focus and vitality. These oral strips melt in the mouth. It is recommended to take it 20-30 minutes before the anticipated energy-demanding task.
It is not intended for children and pregnant women.
"Instant Energy has become my go-to solution during intense workdays. The quick energy boost helps me power through deadlines.”
Bananas are a popular energy food because they are a good source of carbohydrates, natural sugars, and potassium. Carbohydrates are the body's main source of energy, and natural sugars are broken down quickly by the body, providing a quick boost of energy.
A medium-sized banana (118 g) contains:
110 calories
30 g of carbohydrates
1 g of protein
0 g of fat
450 mg of potassium (13% of the Daily Value)
20 mg of vitamin C (33% of the Daily Value)
2 mg of magnesium (5% of the Daily Value)
Pros
Cons
Can help reduce muscle cramps
High in sugar
Improves heart and digestive health
Portable and easy to eat
Bananas are beneficial for people who are active, as they can provide a quick and sustained source of energy. Bananas are also a good food for people with digestive problems. They can be eaten fresh, cooked, or frozen. They can also be added to smoothies, yoghurt, oatmeal, and other recipes.
People with allergies to bananas should avoid them. Bananas can also interact with some medications, such as beta-blockers and ACE inhibitors.
"I love eating bananas before a workout. They give me a quick and sustained energy boost.”
Sweet potatoes are a complex carbohydrate, which means that they are digested slowly and release energy over a longer period of time. This sustained energy release can help improve athletic performance and reduce fatigue. Sweet potatoes are also a good source of fibre, which helps to keep you feeling full and satisfied.
One medium-sized sweet potato (about 170g) contains the following nutrients:
Calories: 103
Carbohydrates: 23 g
Protein: 4 g
Fibre: 3.8 g
Vitamin A: 437% of the daily value (DV)
Vitamin C: 37% of the DV
Potassium: 26% of the DV
Manganese: 19% of the DV
Pros
Cons
Good source of vitamins and minerals
Can cause a rise in blood sugar levels in people with diabetes or prediabetes
complex carbohydrates
Versatile food
People of all ages can relish sweet potatoes. They are a particularly good choice for people who are looking to improve their energy levels, blood sugar control, or overall health. Sweet potatoes can be eaten in a variety of ways. They can be baked, roasted, mashed, or fried. They can also be added to soups, stews, and stir-fries.
Sweet potatoes are generally safe for everyone to consume. However, people with diabetes or prediabetes should be mindful of their portion sizes, as sweet potatoes can still cause a rise in blood sugar levels.
"I love sweet potatoes! I eat them almost every day in a variety of ways, such as baked, roasted, and mashed. I highly recommend sweet potatoes to anyone looking for healthy and satisfying food."
Yogurt is a good source of energy because it contains a combination of protein, carbohydrates, and fat. Protein is essential for building and repairing muscle tissue, while carbohydrates provide the body with quick energy. Fat helps to slow down digestion and keep you feeling full longer.
Yogurt is also a good source of calcium, phosphorus, potassium, and magnesium. It also contains probiotics, which are beneficial bacteria that can improve gut health. A 100-gram serving of plain yoghurt contains approximately
60 calories
12 g of protein
5 g of carbohydrates
3 g of fat
Pros
Cons
Increased energy levels
Not suitable for those who have Lactose Intolerance
Improved digestion
Stronger bones and muscles
It is especially beneficial for people who are trying to increase their protein intake, such as athletes, bodybuilders, and people who are losing weight. Yoghurt can be eaten plain or with a variety of toppings, such as fruit, nuts, granola, and honey.
People who are allergic to milk or milk products should avoid yoghurt. It may also not be suitable for people with certain digestive conditions, such as Crohn's disease or ulcerative colitis.
“I often eat it for breakfast or as a snack. I have found that eating yoghurt regularly has helped me to improve my energy levels and overall health."
Ragi/millet, also known as finger millet, is a gluten-free and nutrient-rich millet that is a good source of complex carbohydrates. Ragi millet is also a good source of dietary fibre, which helps to regulate blood sugar levels.
Nutritional Profile per Serving (100g):
Calories: 336 kcal
Carbohydrates: 72g
Protein: 7.3g
Dietary Fiber: 3.6g
Fat: 1.3g
Calcium: 344mg
Iron: 3.9mg
Magnesium: 137mg
Phosphorus: 287mg
Potassium: 408mg
Vitamin C: 2mg
Pros
Cons
Gluten-free
Oxalate content (moderation advised)
High in nutrients
Sustained energy source
For athletes and active individuals, ragi is an ideal energy source for those with high physical activity levels. For children and adolescents, it supports overall growth and development. Ragi millet can be consumed in a variety of ways, including porridge, flatbread, pudding, etc.
Individuals with oxalate kidney stones should consume ragi in moderation due to its oxalate content.
"Incorporating ragi into my diet has been a game-changer! I feel more energised throughout the day.”
Almonds are nutrient-dense nuts that serve as an excellent source of energy. Packed with healthy fats, protein, vitamins, and minerals, almonds offer a well-rounded nutritional profile that contributes to overall well-being.
Nutritional Profile (per 1 oz serving - approximately 23 almonds):
Calories: 160
Protein: 6g
Fat: 14g (Monounsaturated and polyunsaturated fats)
Carbohydrates: 6g
Dietary Fiber: 3.5g
Sugars: 1g
Vitamin E: 7.3mg (37% of the DV)
Magnesium: 76mg (19% of the DV)
Calcium: 76mg (8% of the DV)
Pros
Cons
Rich in nutrients and antioxidants.
High in calories; requires portion control.
Supports heart and bone health.
Allergenic for those with nut allergies.
If you are looking to maintain a healthy weight with a nutrient-dense snack, then almonds can be your go-to option. Almonds can be eaten raw, roasted, or smoked. They can also be added to smoothies, yoghurt, oatmeal, and other dishes.
People with a nut allergy should avoid almonds since they are one of the eight most common food allergens.
“As someone who hits the gym regularly, almonds have become my favourite pre-workout snack. The versatility of almond butter has also allowed me to experiment with healthier recipes.”
Dark chocolates are made from cocoa solids, which are rich in flavanols, antioxidants, and other beneficial compounds. Dark chocolate is also a good source of energy, thanks to its caffeine and theobromine content.
The nutritional profile of dark chocolate varies depending on the cocoa content. However, a typical 1-ounce serving of dark chocolate with 70% cocoa solids contains approximately:
Calories: 150
Fat: 9g
Carbohydrates: 6g
Fibre: 3g
Protein: 3g
Caffeine: 10mg
Theobromine: 80 mg
Pros
Cons
Rich source of antioxidants.
High in calories and fat.
Mood-enhancing properties.
High cocoa content (>70%) can taste bitter.
Potential heart health benefits.
Adults looking for a tasty energy boost and individuals with a sweet tooth seeking a healthier treat can incorporate it into snacks and desserts or simply indulge in a small piece after meals. Opt for varieties with at least 70% cocoa content for maximum benefits.
People with certain medical conditions, such as allergies, migraine triggers, or gastroesophageal reflux disease (GERD), may need to limit their intake.
“I often eat it as a snack. It satisfies my sweet tooth.”
Prolyte Energy Drink is a specially formulated energy beverage designed to provide a quick and effective source of energy. Packed with vital electrolytes, Vitamin C, and glucose, it serves as an excellent energy supplement that also supports hydration. The orange flavour adds a refreshing twist to this energy-boosting drink.
Nutritional profile per serving (200 ml):
Energy: 120 calories
Carbohydrates: 30 g
Sodium: 460 mg
Potassium: 200 mg
Chloride: 360 mg
Glucose: 25 g
Vitamin C: 50 mg
Pros
Cons
Rapid energy replenishment
May not be suitable for those on a low-carb diet
Easy to consume
Convenient packaging
People who are experiencing dehydration or electrolyte loss due to sweating, diarrhoea, or vomiting can consume it to replenish the lost fluids and electrolytes. Prolyte can be consumed as needed, or it can be used as a regular part of a healthy diet. It is best to drink Prolyte chilled, and it can be diluted with water if desired.
People with kidney disease, heart disease, or other medical conditions should talk to their doctor before consuming Prolyte.
"I've been using Prolyte Energy Drink for my morning workouts, and the difference in my energy levels is remarkable. The orange flavour is a nice touch."
Peanut butter is a popular spread made from roasted peanuts and is suitable for people of all ages. It is renowned for being a rich source of energy due to its high caloric content, primarily derived from healthy fats, protein, and carbohydrates.
Nutritional Profile (per 2 tablespoon serving):
Calories: Approximately 190 kcal
Fat: 16g (of which 7g is monounsaturated fat)
Protein: 8g
Carbohydrates: 6g
Fiber: 2g
Pros
Cons
High in protein and healthy fats
May contain added sugar and salt
Good source of fibre
Stronger bones and muscles
It is beneficial for recovering from workouts and building muscle. It is also a good choice for those who are trying to lose weight, as it is a satisfying and nutritious snack. Peanut butter can be eaten on its own, or it can be added to other foods, such as toast, bagels, sandwiches, smoothies, and yoghurt.
People with a peanut allergy should avoid peanut butter and all other peanut products. Those with specific medical conditions, such as pancreatitis, should consult a healthcare professional.
“Peanut butter is a great way to add protein and healthy fats to my diet."
Berries, including strawberries, blueberries, raspberries, and blackberries, are vibrant and delicious fruits celebrated for their energy-boosting properties.
Nutritional Profile (per cup, mixed berries):
Calories: 50
Carbohydrates: 13g
Dietary Fiber: 7g
Natural Sugars: 7g
Vitamin C: 60mg (100% DV)
Vitamin K: 36mcg (45% DV)
Manganese: 0.5mg (25% DV)
Pros
Cons
High in antioxidants
Perishable and may spoil quickly
Low in calories
May be expensive, depending on the season
Versatile in culinary applications
Berries are a good choice for people of all ages, including children, adults, and pregnant women. Berries can be eaten fresh, frozen, or dried. They can be added to smoothies, yoghurt, oatmeal, cereal, and other foods. It can also be used in baking and cooking.
People who are allergic to berries should avoid consuming them. Berries can also interact with certain medications, so it is important to talk to your doctor before consuming berries if you are taking any medications.
“I like to eat it on toast or in a smoothie in the morning. I also enjoy using it in baking. Peanut butter is a great way to add protein and healthy fats to my diet."
Nutrient Density: foods that are rich in essential nutrients such as carbohydrates, proteins, healthy fats, vitamins, and minerals. Nutrient-dense foods provide a higher concentration of beneficial compounds per calorie, contributing to sustained energy
Complex Carbohydrates: Prioritising foods with complex carbohydrates over simple sugars
Protein Content: Consider foods high in protein, as protein plays a crucial role in muscle repair, growth, and overall energy metabolism
Healthy Fats: Include foods containing healthy fats, such as monounsaturated and polyunsaturated fats
Fiber Content: Choose foods high in dietary fibre, as fibre helps regulate digestion and blood sugar levels
Carbohydrates: Carbohydrates are the body's primary source of energy. Common sources of carbohydrates include grains (bread, rice, and pasta), fruits, vegetables, and legumes.
Proteins: Proteins are essential for the growth, repair, and maintenance of body tissues. They also play a role in enzyme and hormone production. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
Fats: Fats are another important source of energy and are necessary for the absorption of fat-soluble vitamins (A, D, E, and K). Healthy fat sources include avocados, nuts, seeds, olive oil, and fatty fish. It's important to choose unsaturated fats over saturated and trans fats for better heart health.
Blender or Food Processor
Meal Prep Containers
Fitness Tracker
Yoga Mat
Fruits: Bananas, apples, and berries
Dried fruits: Dates, raisins, and apricots
Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds
Whole grains: oats, quinoa, and whole wheat products
Several factors can contribute to persistently low energy levels, including:
Poor diet: lack of essential nutrients or irregular eating habits
Inadequate sleep: not getting enough quality sleep can lead to fatigue
Dehydration: even mild dehydration can cause fatigue and low energy
Stress: chronic stress can drain energy levels
Lack of exercise: sedentary lifestyles can contribute to lethargy
Balanced diet: consume a mix of complex carbohydrates, lean proteins, and healthy fats.
Adequate hydration: drink enough water throughout the day.
Regular exercise: engage in physical activity to boost overall energy and reduce stress.
Quality sleep: aim for 7-9 hours of uninterrupted sleep each night.
Stress management: practise relaxation techniques such as meditation or deep breathing.
Remember that a balanced diet that includes a variety of these foods will help you maintain a consistent level of energy throughout the day.
It is a dietary supplement that is used to increase muscle mass and strength. Creatine is a naturally occurring substance that is found in muscle cells. It helps to provide energy for muscle contractions. Micronised creatine monohydrate is a form of creatine that has been ground into a very fine powder. This makes it easier for the body to absorb.
It is a low-sugar energy drink that is designed to provide instant hydration and energy. It comes in effervescent tablet form, which makes it quick and easy to prepare. Each tablet contains all five essential electrolytes (sodium, potassium, magnesium, calcium, and chloride), as well as added vitamins C and B12.
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