From Plate to Performance: A Roadmap for Sustained Energy
Feeling tired? You’re not alone! In an era of constant connectivity and mounting responsibilities, maintaining energy has become both a challenge and a necessity.
Modern life requires more from our physical and mental reserves than ever before, with many of us juggling everyday challenges in an increasingly fast-paced world.
With so many demands, it’s no wonder people are searching for ways to combat fatigue, boost productivity, and support a consistent level of vitality.
Kelly Kavetski, MS, RD
Recent research from the International Food Information Council (IFIC) reveals a telling insight: “Feeling better and having more energy” is the number one motivation people have for following a specific eating pattern or diet.
A healthy balanced diet is essential to all aspects of our health—with having robust energy levels at the top of the list.
While no one is superhuman and there are limits to our energy stores no matter what we eat, the good news is it’s possible to sustain our energy even in today’s supercharged world.
Here, with the help of dietitian Kelly Kavetski, MS, RD, we explore healthy eating strategies and other important lifestyle factors for staying energized.
Understanding Sustained Energy
Sustained energy is more than simply feeling “not tired.” It’s a state of physical and mental well-being that goes beyond momentary alertness.
While occasional tiredness during high-stress periods or after intense activity is normal, persistent exhaustion without a clear cause can signal underlying nutritional or lifestyle imbalances.
According to Kelly, sustained energy, “is the feeling of being energized throughout the day and having prolonged feelings of vitality, focus, and stamina.” It is energy that helps us fuel our day, and even go the extra mile—literally or figuratively—when we need it. Unlike quick energy bursts followed by crashes, sustained energy is there when we need it and keeps us from feeling drained.
The Two Dimensions of Energy
Energy and vitality include both:
1. Physical Energy
- Muscular endurance and strength
- Cardiovascular efficiency
- Overall metabolic performance
- Ability to engage in both routine and challenging physical activities
- Recovery and resilience
2. Mental Energy
- Sustained concentration
- Creative problem-solving
- Emotional regulation
- Memory retention
- Decision-making clarity
- Stress management
The Essentials of Eating for Sustained Energy
The adage “you are what you eat” is true. Our food choices play a major role in our ability to function optimally—both physically and mentally.
And Kelly highlights her insight that there’s a subtle but important difference between nutrition and nourishment.
She says that while nutrition refers to the basics that are vital to sustaining life, proper nourishment is how we truly thrive.
“All foods provide calories for energy, but what truly nourishes our bodies goes beyond the number of calories or grams of protein we consume, and into the nitty gritty of all the nourishment that is in our foods,” Kelly says.
She highlights the importance of micronutrients, minerals, and other components of healthy foods like antioxidants and probiotics—which can have significant benefits for our health, and our energy levels.
Complex Carbohydrates: The Energy Cornerstone
Carbohydrates are the body and brain’s preferred energy source, but the quality of carbohydrates makes a significant difference. Complex carbohydrates, particularly those rich in fiber, are the champions of sustained energy. These include foods like:
- Whole grains: Brown rice, quinoa, oats, barley, whole wheat pasta, farro
- Legumes: Black beans, chickpeas, kidney beans, lentils, split peas
- Starchy vegetables: Sweet potatoes and white potatoes (with skin on), peas, corn
- Fruits: Apples, bananas, pears, berries
Simple carbohydrates (think of foods like white bread, cake, or sugar sweetened beverages) are quickly converted by the body into sugars (also known as glucose) that provides quick but unsustainable energy spikes.
“Because glucose is so easily used by our bodies, these spikes give you bursts of energy that are often followed by quick drops in blood sugar once that energy is used, which can result in tiredness, irritability, and even more hunger,” says Kelly.
However, complex carbohydrates are digested more slowly and keep blood sugar more stable. This is essential for keeping you going throughout the day. The fiber in complex carbs helps regulate blood sugar levels, preventing rapid spikes and crashes.
Complex carbs also support our gut microbiome, which plays a crucial role in overall energy metabolism. Importantly, these same complex carbs are also usually packed with essential vitamins and minerals that support optimal energy levels.
USDA guidelines and most nutrition experts recommend that 45-65% of daily calories come from carbohydrates, with a strong emphasis on the complex, fiber-rich sources noted above.
A balanced plate should ideally consist of:
- 50% Vegetables and fruits
- 25% Whole grains
- 25% Lean proteins
While complex carbohydrates provide foundational fuel for our bodies, the two other macronutrients–protein and fat–as well as micronutrients also play crucial roles in supporting sustained energy and overall health.
Protein: Not Just for Muscles
Protein is known for its role in building muscle, but this macronutrient does much more than keep us strong. Protein acts as a critical regulator of energy metabolism.
“Protein takes more energy to digest than carbohydrates and, as a result, helps to keep you full for a longer period,” says Kelly. By slowing down the digestive process, protein helps prevent the rapid rise of blood sugar, providing a more stable energy release.
Protein also helps convert other nutrients into usable energy and enables our cells to function at their best.
What’s more, protein is fundamental to our neurological function, which directly influences our mental energy, mood, and cognitive ability.
Healthy Fats: Another Energy Source and More
Healthy fats such as nuts, seeds, avocados, olives, and fatty fish are dynamic contributors to our body’s energy production and overall function.
According to Kelly, fats are the most energy-dense nutrient and they’re digested slowly, which helps prevent blood sugar spikes and energy crashes. They provide a concentrated, slow-burning fuel source that offers extended energy.
“Fats are also essential for our body to absorb important fat-soluble nutrients, such as vitamins A, D, E, and K,” Kelly notes.
Healthy fats play an important role in hormone production. Our hormones influence our metabolism, energy level, stress response, and overall physiological balance.
Omega-3 fats, found in fish such as salmon, sardines, and tuna, and also nuts and seeds, have been shown to reduce inflammation, support brain health, and optimize metabolic function so essential to our energy levels.
The brain relies heavily on healthy fats for optimal function. So, healthy fats, as part of a balanced diet, directly support our cognitive performance, mental clarity, and sustained mental energy.
Micronutrients: The Cellular Energy Conductors
While macronutrients like carbohydrates, protein, and fat provide primary energy sources, micronutrients also play an essential role. They are the catalysts and regulators in the body’s energy production processes—and facilitate countless biochemical reactions that transform nutrients into usable energy.
Some of the key micronutrients for energy include:
B Vitamins
B vitamins stand out as critical energy metabolism facilitators. They support cell function, enhance metabolic efficiency, and help prevent energy depletion. B vitamins are found in leafy greens, poultry, fish, nuts, seeds and avocados.
Iron
Iron is important for oxygen transportation throughout the body. Without adequate iron, the body struggles to transport oxygen to cells, leading to fatigue, reduced cognitive function, and decreased physical performance. Iron is found in red meat, poultry, fish, fortified cereals, dried fruit, dark leafy greens, and some shellfish, including clams, oysters, and mussels.
Magnesium
Magnesium is another critical mineral. It plays a pivotal role in muscle and nerve function, helps regulate energy production, and more. Optimal magnesium levels are associated with improved exercise performance and reduced muscle fatigue. Leafy greens, nuts and seeds, legumes, bananas, and orange juice are sources of magnesium.
Example of an Energy-Boosting Daily Meal Plan
To maintain energy levels throughout the day, aim for a mix of complex carbs, lean protein, and healthy fats with each meal. Some examples from Kelly include:
Breakfast: Steel-cut oats with chia seeds, mixed berries, and raw almonds- Mid-Morning Snack: Greek yogurt with hemp seeds and sliced peaches
- Lunch: Quinoa salad with roasted vegetables, grilled tofu, and olive oil dressing
- Afternoon Snack: Sweet potato wedges topped with avocado spread
- Dinner: Brown rice bowl with lean protein such as lean beef, chicken or fish, and steamed green vegetables
While a balanced, sit-down meal is ideal, this isn’t always realistic. If you’re often on-the-go, Kelly recommends the healthy and portable snacks to keep you energized. A few examples include:
- Chicken salad in a whole grain wrap or on toast
- Hummus with whole grain pita slices, Greek yogurt with berries
- Cottage cheese with sliced fruit
- Peanut butter (about 2 tbsp.) with apple slices
- Almond butter (about 2 tbsp.) with banana slices
- Tuna salad (about 2 oz.) on whole grain crackers or crisps
- String cheese and grapes
- 2 hard boiled eggs with a pear or orange
- Whole grain English muffin with low sodium turkey and cheese
- Whole grain bagel with avocado mash
- Trail mix (with higher protein items like almonds, pistachios and pumpkin seeds)
- Ricotta cheese with whole grain crackers
Beyond Nutrition: Fundamentals for Energy and Health
Good nutrition, while fundamental for sustained energy and overall health, represents just one component for staying energized.
Other healthy lifestyle practices are also essential. These include:
Sleep
Anyone who has ever lost a night of sleep knows that sleep is essential to maintaining high energy levels. Prioritizing 7-9 hours of quality, uninterrupted sleep is a must. This means establishing consistent sleep-wake cycles and practicing pre-sleep relaxation techniques to calm the mind and body.
Stress Management
Chronic stress can lead to fatigue. Daily mindfulness practices can help regulate emotional responses and reduce physiological stress. If you’re experiencing chronic stress, professional support can provide additional coping mechanisms.
Physical Activity
Physical activity can help keep you feel energized. Both cardiovascular and strength training with flexibility are essential for overall physical and mental wellbeing. Aim for at least 30-45 minutes a day of exercise most days of the week.
A balanced approach to physical activity supports overall vitality and prevents energy depletion. Listen to your body’s signals and to avoid over-exercising, which can lead to decreased energy levels.
Hydration
Hydration is often overlooked but is fundamental to maintaining energy levels. Kelly notes that inadequate hydration can affect our energy levels and overall stamina. Drinking 9 cups of water for women, and 13 cups of water for men daily serves as a good baseline. However, hydration needs vary depending on climate, activity level, overall health, and other factors.
A Note on Caffeine and Alcohol
Looking to your morning or afternoon coffee for an energy boost? While caffeine is considered safe in moderation, it’s not necessarily beneficial for sustained energy. According to Kelly, caffeine can have exact opposite effect.
“Caffeine is helpful for a quick boost when needed, but too much of it can increase your heart rate and prevent you from getting a good night’s sleep,” she says.
Kelly also cautions against drinking too much alcohol. It acts as a depressant and can leave you feeling tired. Further, it has minimal nutritional value and can have a variety of detrimental health effects.
A Holistic Approach to Sustained Energy
Sustained energy comes from an integrated approach to wellness—where nutrition (and nourishment), sleep, stress management, hydration, and regular physical activity combine to support our natural vitality.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.