Six Breakfast Foods for Extra Energy

Foods that provide extra energy in the form of carbs, healthy fats and protein are ideal to have every morning. Would you like to learn about some options? Continue reading then.
Six Breakfast Foods for Extra Energy

Last update: 04 May, 2022


Due to their nutritional composition, some foods can help us have extra energy in the morning. Many still ignore the nutritional quality of their meals, although most people have become aware of the importance of eating a balanced diet, incorporating all groups of nutrients. Find out more below.

Foods for extra energy: what you should know

As a publication from the British Nutrition Foundation explains, we all need the energy to grow, regulate our temperature, be active and stay alive. We obtain this energy from carbs, proteins, and fats in the foods and beverages we eat.

However, all food groups provide different amounts of energy. Thus, it’s important to know from which ones to obtain more energy in the morning. Especially if you’re experiencing extreme morning tiredness or if you’ve trouble concentrating during the day. Ok, so what are they?

Whole grain cereals

An array of whole grain products.

Whole grains are one of the best foods for extra energy in the morning. This is because they’re mainly composed of complex carbohydrates. The latter, in addition to providing energy, prevent high blood sugar spikes and reduce fatigue.

In addition, these foods are a source of B vitamins, vitamin E, iron, copper, zinc, magnesium, antioxidants, and phytochemicals that contribute to promoting health, reducing the risk of diseases. At least according to a Harvard University publication.

They’re also a source of dietary fiber, necessary for optimal digestive health, and great for reducing high cholesterol levels. Some recommended whole grains are:

  • Teff
  • Millet
  • Oats
  • Kamut
  • Spelt
  • Barley
  • Quinoa
  • Rye
  • Amaranth
  • Wild rice
  • Brown rice
  • Wheat grains


Eggs are one of the most recommended foods for a healthy diet. Not only do they contribute to having more energy, but they’re satisfying and help promote physical and mental well-being.

According to a study published in Nutrition Today, eggs are packed with protein, which can provide a constant and sustained source of energy. This is because they don’t increase blood glucose.


Eating nuts is a great way to start the day, as they’re packed with energy, versatile, and you can easily add them to other foods such as fruit or yogurt.

According to information published in the British Journal of Nutrition, varieties such as walnuts, almonds and cashews are rich in proteins, carbohydrates, and healthy fats. These contribute to a slow release of energy throughout the day.

Dairy products

An array of dairy products.

Dairy products aren’t contraindicated unless you have lactose intolerance. Furthermore, the full-fat variety provides energy and doesn’t really lead to weight gain when taken in moderation.

Also, as detailed in a study published in the medical journal Calcified Tissue International, dairy products contain amino acids, calcium, and other nutrients that promote health.


This fruit is a great source of carbohydrates, potassium, vitamin B6, and other nutrients that help increase body energy levels. Research published in Plos One revealed that eating a banana before a 50 miles cycling event was as effective as sipping a carb drink when it came to improving performance.

To keep in mind

There are many other healthy options in addition to the foods detailed above, that can help you maintain your energy throughout the day. In general, the key is to make the right combination of macronutrients and, of course, not overlook the micronutrients.

Are you experiencing fatigue, concentration problems, or drowsiness? Include the foods mentioned above in your diet, if so. Also, be sure to consult your nutritionist for guidance on what to eat in the morning in order to maintain your optimal levels of energy.

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