What you eat in the morning—aside from your favorite cup of coffee or tea—can help you wake up, feel energized, and keep that feeling of vigor through lunch. So, what better way to start the day off strong than with a breakfast fit for champions that will give us plenty of energy?
Chia seeds, eggs, smoothies, mushroom coffee, avocado, oatmeal, bananas, water, cottage cheese, yogurt, nut butter, and bee pollen are foods that wake you up on a tired morning. From sleepy to supercharged, incorporate these into your early morning routine to feel energized till lunchtime.
11 Foods That Will Wake You Up
There are some days when, despite getting a good night's sleep, you just can't help yawning. But what foods wake you up? To find out which foods will give you the most energy in the morning, continue reading.
1. Small But Mighty Chia Seeds
Chia seeds are a sneaky food to help you feel energized and satisfied after breakfast. Tossing them on top of your toast, oatmeal, smoothie, or other food is all required. Since they lack taste, they complement all breakfast-related foods.
Chia seeds(1) absorb liquids and, after being digested, can swell up to ten times their original size in the stomach. You will feel satisfied for a more extended time as a result. They are a great source of fiber, protein, antioxidants, vitamins, and minerals.
2. Everybody's Favorite, Avocado
Avocado is a superfood used in hydrating hair masks, on top of toast, breakfast burritos, and more. It is a go-to morning snack for feeling energized and satisfied after breakfast.
It is a superfood because it contains plant nutrients, good fats, and even fiber to satisfy you. It also aids in waking up and even regulate your hormones.
Put avocados on your list of food that wakes you up. You could have half of it in the morning and keep the other half for your salad at lunch.
3. Eggs: A Complete Protein
Eggs are a very deceptive source of protein; you can eliminate red meat while consuming a ton of eggs in the morning. Iron, vitamin D, choline, and vitamin B 12, among other vitamins and minerals, are all abundant in eggs. Additionally, eggs fare well in breakfast dishes, including omelets, scrambled eggs, poached eggs, and avocado toast. Practically anything may be enhanced by adding an egg, including oatmeal, for a protein boost that will keep you full until lunch.
Remember to consume the entire egg! The yolk, which has the most vitamins, minerals, and protein overall in an egg, is the most nutrient-rich component. Also, don't worry if you're concerned about your cholesterol. According to research(2), blood cholesterol levels and cholesterol from meals do not correlate.
4. The Versatile Smoothies
Whether you're looking for a post-workout snack, a balanced breakfast, or a late-night treat, smoothies are one of the excellent foods to wake you up in the afternoon. What's great is that smoothies are versatile, allowing you to add anything.
For instance, add a scoop of your favorite mushroom powder. Cordyceps can enhance your energy levels, while Reishi can help with a good night's sleep. Likewise, Lion's mane added to your smoothies can help clear brain fog, and Turkey tail can strengthen the immune system.
5. Add Extra Benefits With Mushroom Coffee
You know coffee is one of the best food that wakes you up, but what about mushroom coffee? Ground mushrooms and coffee beans are delicately mixed to create a dark, smooth, and nutty coffee. Instead of culinary mushrooms, medicinal mushroom extracts are typically used in mushroom coffee. Lion's mane, Chaga, Reishi, and Turkey tail are typical medicinal mushrooms used to produce this trendy coffee.
Mushroom coffees have the potential to boost immunity, lower stress, and reduce inflammation. Additionally, by switching to mushroom coffee, you'll be ingesting less caffeine, improving your sleep and giving you even more energy during the day.
6. The Fool-proof Oatmeal
Breakfast staple oatmeal gives your body slowly metabolizing carbohydrates so you won't collapse later. It has a low glycemic index, a gauge of how quickly carbs are absorbed and converted into fuel by the body.
It is a dependable grain that provides a surprising amount of protein to keep you going in the morning and a lot of fiber. Furthermore, can you think of a better base for adding fruits, nut butter, and seeds?
7. Let's Go Bananas
Another essential food to wake you up is bananas. They are high in fiber, and unlike many other fruits, when you eat them, you genuinely feel satisfied. It gives any breakfast dish a great, robust texture and may even be eaten by itself as a quick, on-the-go morning snack.
It also has a lot of potassium, which makes it a helpful food for regulating your hormones and mood in the morning.
Compared to an unripe banana, a ripe one will offer more easily accessible energy in the form of sugar. Instead of being green, they should be freckled and yellow. You can tell the starch has transformed into sugar when you adequately digest it and use it as fuel.
8. Plain Old Water
It's as simple as it sounds, a plain old glass of water. Your body doesn't have enough water to perform regular activities, which can cause even slight dehydration and make you feel as though your mind is fogged.
The majority of us are slightly dehydrated in the morning. Therefore drinking lots of liquids will help. Instead of going to the office vending machine, you should probably go to the water cooler if you start dozing off at your desk in the middle of the day.
9. Say Cottage Cheese
A fantastic source of protein for vegetarians, one cup of low-fat cottage cheese(3) offers 163 calories and 28 grams of protein. Additionally, it has nearly 60% of the daily recommended vitamin B12, which the body needs for several biochemical activities that produce energy.
10. Probiotic-packed Greek Yogurt
Greek yogurt is one of the best foods to wake you up. It has more protein than regular yogurt, giving you more energy throughout the day. Probiotics, which are believed to strengthen the immune system and increase vitality, are also included.
11. Boost Energy With Bee Pollen
Bee pollen, a healthy superfood, can dramatically increase physical stamina and vitality. It is rich in amino acids, B vitamins, and rutin, an anti-inflammatory antioxidant essential for sustaining healthy blood vessels. For more vital, your morning smoothie bowl with bee pollen.
What Food Gives Instant Energy?
Water, coffee, Greek yogurt, grains, and bananas can give an instant energy boost. Likewise, chia seeds, avocados, and a nourishing smoothie are other foods that will fuel you well.
What Drinks Keep You Awake?
Coffee is one of the best foods to wake you up in the morning. But if the jitters of caffeine are something you don't prefer, try mushroom coffee. These provide all the goodness of coffee (and mushrooms) without the aftermaths.
What Foods To Avoid Before Bed?
Alcohol, coffee, soda, and energy drinks affect how you sleep. Therefore, it is best to avoid them before bedtime.
From bee pollen to bananas, chia seed, mushroom coffee, to oatmeal, these energy-dense foods will help you go from drowsy to energized! Add these foods that wake you up in your daily routine to see the difference they're going to make.
- The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge, (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/
- Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You?, (2)https://www.mdpi.com/2072-6643/10/4/426
- The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics, (3)https://pubmed.ncbi.nlm.nih.gov/25772196/