Foods for Fighting Fatigue
- Dietitian.Lauren Hmede
- Sep 12, 2019
- 4 min read
Fatigue-Fighting Nutrients
You need certain nutrients to feel healthy and energized. That's not because they're stimulants, like caffeine, but because your body uses them to produce energy at the cellular level. That's what really fuels you rather than just speeding things up artificially for a little while.
Some of these energy-producing nutrients include:
B vitamins
CoQ10
Carnitine
Creatine
Iron
Magnesium
Protein
Potassium
When looking at fatigue fighters, you also have to look at carbohydrates and protein. Carbs—which come from sugary foods and grains—give you quick energy, but then your tank runs dry again before long.
Protein and the other nutrients listed above, on the other hand, are better for endurance—long-lasting energy. So the best thing to do is combine carbs with these nutrients. That way, you get an immediate boost but can keep going for the long haul instead of plunging back into sleepiness once you burn off the carbs.
Protein: Animal-Based
Meat, fish, eggs, and dairy are all good sources of protein. Different foods contain different mixes of other energy-producing nutrients, though.
All of the foods in this category contain protein. Here are some of the other nutrients you can get from meat:
Beef (red meat): CoQ10, iron, carnitine, B vitamins, magnesium, creatine (in lean cuts)
Pork: CoQ10, iron,magnesium, potassium
Poultry (white meat): CoQ10, carnitine, B vitamins, magnesium
Here's what's in fish and seafood:
Halibut: magnesium,potassium
Herring: CoQ10,creatine
Mackerel: CoQ10
Salmon: magnesium,creatine
Sardines: CoQ10
Shellfish: B vitamins
Trout: CoQ10
Tuna: creatine
Other animal-based fatigue fighters include:
Eggs: CoQ10, B vitamins
Milk & other dairy products: B vitamins, magnesium
If you're pregnant, have heart disease, or are at risk for heart disease, make sure you talk to your doctor about which types of meat and fish are best to include in your diet. You may need to monitor your diet for potential mercury contamination in fish or healthy levels of fat from animal products.
Protein: Non-Animal Based
If your diet doesn't include a lot of meat or other animal products, you may need to increase your intake of plant-based proteins in order to avoid fatigue.
Sources of protein that don't come from animals include nuts, seeds, and beans. They're especially important for vegetarians and vegans, as well as people who are on other diets that limit how much meat they can eat.
Like meats, many nuts and seeds have nutrients other than protein that can help give you more energy. These include:
Almonds: iron,magnesium, potassium
Amaranth (a grain-like seed): B vitamins,magnesium, potassium, protein
Cashews: magnesium,potassium
Chia seeds: magnesium,potassium
Peanuts: CoQ10,magnesium
Pistachio nuts: CoQ10, iron, magnesium, potassium
Pumpkin seeds: magnesium,potassium
Quinoa (a grain-like seed): iron, magnesium, potassium
Sesame seeds: CoQ10,iron, magnesium, potassium
Walnuts: iron,magnesium, potassium
Beans that are good for a boost of energy include:
Black beans: iron, magnesium, potassium
Edamame: CoQ10,potassium
Soybeans: CoQ10, iron, magnesium, potassium
Note:Remember that protein helps with endurance and that coupling it with carbohydrates can give you both immediate and sustained energy.
Fruits
Fruit can be an excellent source of vitamins and minerals, including those that help your body produce energy. Fresh, whole fruit is best, since it can lose vital nutrients as it gets older or as it's dried. (Dried fruits and juices tend to be much higher in sugar than fresh fruits, as well.)
Some good choices when it comes to fatigue-fighting fruit include:
Apples: CoQ10,magnesium
Bananas: magnesium,potassium
Blueberries: magnesium, potassium
Dates: potassium
Goji berries: iron, potassium
Cantaloupe: magnesium, potassium
Lemons: magnesium, potassium
Oranges: CoQ10,magnesium, potassium
Raisins: iron, magnesium, potassium
Strawberries: CoQ10,magnesium, potassium
Note:Fruits are also high in natural sugars (carbohydrates), so choosing the ones above may help you get both short-term and long-term energy.
Vegetables
Vegetables contain multiple energy-producing nutrients, and some will even give you a little bit of protein (although not nearly as much as sources like meat, eggs, dairy, nuts, and beans).
Here are several that can help eliminate your fatigue:
Asparagus: magnesium,potassium, protein
Avacoados: potassium,magnesium, protein
Broccoli: CoQ10,magnesium, potassium, protein
Carrot: magnesium, potassium
Cauliflower: CoQ10,magnesium, potassium
Spinach: iron, magnesium, potassium, protein
Squash: magnesium, potassium, protein
Sweet potatoes: magnesium, potassium, protein
Note:Like fruit, vegetables do contain carbohydrates, but generally less than fruit has.
Grains
Grains are a source of carbohydrates for quick energy as well as some nutrients for sustained energy. Some good choices are:
Brown Rice: iron, magnesium, potassium, protein
Oatmeal: iron,magnesium, potassium, protein
Whole wheat: iron, magnesium, potassium, protein
White rice: iron, magnesium, potassium, protein
Note:Many breakfast cereals contain these grains and also are fortified with vitamins and minerals, so they can be good sources of fatigue fighters, as well.
A Note on Milk Substitutes
Popular substitutes for milk contain some energy-producing nutrients, either naturally or through fortification.
However, these beverages may be less similar to their primary ingredients than you might think. That's due to substances being lost during processing or because of added water or other ingredients. Here's how some of them stack up:
Almond milk: high levels of potassium but small amounts of iron, magnesium, and protein
Rice milk: small amounts of B vitamins and protein
Soy milk: moderate levels of riboflavin (a B vitamin), magnesium, and protein; high levels of potassium
Note:The exact amounts of these nutrients varies by brand and recipe, and some kinds may be fortified and thus provide more than others. The best way to know exactly what you're getting is to read the labels.
A Note on Caffeine
Caffeine gives you quick energy, but it's a stimulant, which means it speeds up your body's processes rather than nourishing your cells. It's not an inherently bad thing—in fact,coffee and tea both have some health benefits.
However, caffeine can cause some problems. You probably know it can make you jittery and disrupt your sleep, especially if you have a lot or consume it late in the day.
On top of that, though, it can be especially bad for people with certain conditions that feature impaired energy production, such as fibromyalgia and chronic fatigue syndrome.
Some experts on these illnesses call caffeine and other stimulants "checks your body can't cash," because they provide false energy and later leave the body even more drained than usual.
If you have a condition that features low energy and significant fatigue, be sure to ask your doctor about the possible negative repercussions of caffeine and other stimulants.
Conclusion:
If you seem to have chronically low energy, be sure to talk to your doctor about it. It may be due to lifestyle factors, such as high stress or inadequate sleep, but it may also stem from nutritional deficiencies or an undiagnosed illness. No matter the cause, improving your dietary choices is a good thing.
When choosing foods, you're probably interested in more than just how much energy it can give you. Certainly, there's a lot more to nutritional profiles than the vitamins and minerals discussed here. However, knowing these foods and what they contain can help you make smart choices about your diet. Eating for more energy may help you avoid reaching for unhealthy snacks or stimulants to get you through the day as well, which could lead to better overall health.
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