How about starting the week energized? The high sugar and high fat foods you choose to boost your energy can do more harm than good in the short and long term. It can cause your blood sugar to fluctuate rapidly and make you hungry in a short time.

Whether you are at work, at home or at school… You can maintain your energy for a long time by choosing the right foods balanced in terms of protein, fiber and complex carbohydrates.

If you experience persistent weakness, fatigue and low body resistance, it is important to have your vitamin D and iron levels checked and, if necessary, supplement with rich food supplements.

Peanut Butter

Although peanut butter is high in calories, very little will give you long-lasting energy. The healthy fats, fiber and protein will help prevent hunger and help keep your blood sugar levels stable. Choose peanut butter made from peanuts instead of peanut butter with extra sugar and set limits for yourself.


Oilseeds such as almonds, hazelnuts and walnuts are the stars of the snack world. They contain magnesium and B vitamins, which help to convert food into energy.

Research suggests that people with low magnesium levels tire more quickly during exercise because of its role in energy metabolism. Deficiency of B vitamins can lead to fatigue, irritability and lack of concentration. You can consume almonds during snacks or when you crave something. But it’s still worth keeping an eye on the quantity. 15 almonds or 15 hazelnuts or 3 whole walnuts are equal to 1 teaspoon of olive oil and contain about 45 calories. It is beneficial to get your daily fat needs from different sources.


Bananas are a good portable healthy snack naturally packed by nature. They contain fiber, B vitamins and potassium. They keep you energized and keep your muscle functioning. Bananas are generally attractive before and after exercise. If you consume bananas with a glass of semi-skimmed milk or yogurt, you can also benefit from the energizing combination of fibers and proteins. By adding cinnamon on top, you can also consider these duos as a good breakfast option for a good start to the day.


Energy-packed pistachios are a combination of protein, fiber and heart-friendly monounsaturated fats. With its high protein content, it can give you the energy you need. Nuts may look like calorie bombs, but 25 pistachios are only 100 calories and the fact that you have to shell them can prevent overconsumption.


Oats are rich in magnesium, potassium and calcium and are among the foods that energize the human body. Ideal for breakfast, oats also contain fiber. Oats, which have a low glycemic content, allow for constant energy gain.


Consuming garlic is not considered ideal, especially for people with a working life. Although it has an odor, it is a food source that is essential for health. Garlic, which allows the energy level to rise to the highest levels, also helps to reduce fatigue.


Eggs are an essential source of protein, vital for repairing damaged tissues. Eggs are a food that helps to stay full for a long time as it allows the energy to be released slowly in the body. Eggs, one of the most energizing foods, should be consumed at breakfast.


Apples are beneficial for many organs from health to the digestive system, from skin diseases to cardiovascular health. Apple also strengthens the body with the help of the nutrients, vitamins and elements it contains and helps fight diseases. Apple, which allows you to consume your energy more slowly, ranks first among fruits containing vitamin B, vitamin C and potassium. It can be eaten at any time of the day.

Keep your energy high!

Make your day more enjoyable and productive.

If you want to have energy left for your children, your spouse, your friends and yourself when you go home in the evening, listen to what we say.


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