Understanding high-energy foods and how they support lasting energy can help you make better choices for sustained vitality throughout the day. Knowing how each food group contributes to the essential macronutrients in foods is important to see how carbohydrates, fats, and proteins are the body’s primary sources of energy.
In this blog, we explore how the role of macronutrients, vitamins, and minerals supports the production of cellular energy, known as ATP or Adenosine Triphosphate, and some high-energy foods that can support you during your day.
Before we get into the types of high-energy foods you can add to your diet, it is important to know that there are some basics that should always be mentioned. Choosing to have breakfast each morning is the first step in fueling your body. It jumpstarts your metabolism and provides some of the energy for the day ahead.
Your body requires a specific amount of calories to function well, both at rest and during activity. Without enough fuel, you might experience fatigue and low energy. Starting your day with some healthy food choices, along with continuing to eat well throughout the day, supports healthy blood glucose levels and keeps them stable, which is important for your overall energy level.1
If you’re not used to eating in the morning, start small with something simple, like an organic piece of fruit and a small bowl of organic oatmeal, or a couple of ounces of cheese with fruit. And remember, stay well hydrated and keep your reusable water bottle close at hand.
Macronutrients are the major nutrients our body needs in large amounts to function. They provide the energy (calories) that we use for daily activities, metabolism, and growth. The three primary macronutrients are: carbohydrates, protein, and fat.
Carbohydrates are the primary energy source for the body. When carbohydrates are consumed as part of our diet, they are then broken down into glucose (a simple sugar or carbohydrate), which is used by cells for energy. The body will use what it needs, then will store the rest as glycogen in muscles and the liver for later use.2,3
Simple carbohydrates are broken down quickly (e.g., fruits, refined sugars), providing a fast energy boost, but can then lead to a drop in energy, unlike complex carbohydrates. Opt for complex carbohydrates, which are found in whole grains and legumes. These carbs provide sustained energy because they take longer to break down. This also lends support to healthy glucose metabolism.2.3
Proteins are made up of amino acids, which are the building blocks of protein. Protein’s main function is to support the repair and synthesis of tissues and cells in the body. However, protein can also be used for energy when needed, such as when the body doesn’t have sufficient carbohydrates or fats, it converts protein to glucose.2,.3 This is called gluconeogenesis.2 The body uses amino acids for many other bodily processes, including the production of enzymes and supporting immune function.3
Fats provide the most energy per gram when compared to the other macronutrients (carbohydrates and protein). Fat provides 9 kcal per gram compared to 4 kcal per gram for carbs and proteins3. Fats are called upon when the body needs long-term energy. The fatty acids that make up fat’s structure are used to make ATP (adenosine triphosphate), which cells use for energy.2 The mitochondria serve as the cell’s “powerhouses”, where the majority of cellular energy production takes place.
While macronutrients serve as the body’s main source of fuel, vitamins and minerals function as the coenzymes and catalysts that support the energy production process.
B vitamins play a key role by helping convert carbohydrates from our foods into usable energy through specific metabolic pathways, which are crucial for energy production.
While energy metabolism is taking place, vitamin C plays a role in helping to neutralize free radicals that may be produced as a byproduct.
Key minerals, including magnesium, calcium, zinc, and iron, also support various steps in energy production, helping the body generate and use energy efficiently.
Maintaining a balance of meals along with some nutritious mini meals or snacks is an effective strategy to ensure that you meet your daily caloric requirements. This approach aids in managing your cravings and can even lower the likelihood of overeating or opting for sugary treats when you seek a quick snack.
Aim to create a balanced plate that incorporates all food groups, along with a small portion of healthy fats, to sustain your energy levels and promote a positive outlook on your dietary choices.1 Choose organic foods when possible to reduce your exposure to glyphosate, a harmful chemical found in many herbicides. Studies show health concerns related to glyphosate use in the food supply chain.4 While organic foods may still have some exposure due to nearby farms, opting for organic can lower your intake of this carcinogen.
The following list features foods from various food groups, such as whole grains, lean proteins, fiber-rich fruits and vegetables, and fat-free or low-fat dairy products.5
In addition to a balanced diet, regular movement, and proper hydration, certain supplements may offer extra support for your energy levels. One such option is Carbon 60 (C60), a molecule known for its powerful antioxidant properties.
C60 helps neutralize free radicals and supports cellular health, which may help the body function more efficiently, especially at the cellular level where energy is produced. Because it works at the mitochondrial level, some people choose to add C60 to their wellness routine to support overall vitality.
As with any supplement, it’s important to consult with your healthcare provider (HCP) to determine whether C60 is a good fit for your individual needs.
Energy production is not just about eating enough – it’s about having the right balance of macronutrients along with the essential vitamins and minerals your body needs to use that energy efficiently. Starting your day with a balanced breakfast, especially with high-energy food choices, can set the stage for the rest of your day.
If you think there may be gaps in your diet, talk with your healthcare provider. They can help you determine how to meet your nutritional needs and whether a supplement might be a safe and helpful addition to support your overall wellness.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice.
References:
