Eating foods high in energy is important for active children and adults who are concerned about their mental or physical performance. A high-energy diet can allow you to sustain your exertion levels until your next meal, which is important for optimal cognitive and physical performance. Sometimes people do not realize that their fatigue stems from lack of sufficient food intake, according to nutritionist Randi Koniko from the Tufts University School of Nutrition. To avoid symptoms of low energy, a diet comprised of energy-rich foods is recommended.
Eggs
Eggs are a valuable source of energy. Eggs are comprised of a type of protein that breaks down slowly and provides a sustained form of energy. The food also contains the amino acid leucine that supports the muscles' use of glucose that helps increase energy levels. Eggs are also a rich source of nutrients such as the family of B vitamins that are needed for the production of energy.
Complex Carbohydrates
Athletes particularly need to consume high-energy foods including complex carbohydrates. Eating carbohydrates prior to exercising or an athletic performance is key for preparing muscles to work hard. High-carbohydrate foods include breads, cereals, grains, pasta, starchy vegetables and fruits.
Energy Replenishing Foods
Most people know that eating high-energy foods before a workout enhances your performance. However, it is also important to eat high-energy foods after a workout to replenish stores of nutrients lost during muscle exertion. Eat a high-carbohydrate snack or meal within 30 minutes after exercising. Easy after-performance snacks include bagels, cereal, energy bars and fruit.
Leafy Green Vegetables
Leafy green vegetables contain high levels of iron, a mineral important for energy production. Iron helps produce hemoglobin, a constituent that delivers oxygen to the brain and muscles. Taking iron-rich foods concurrently with vitamin C helps with absorption of the mineral. Try eating a spinach salad with Mandarin orange slices tossed in, or sauteed arugula topped with lemon zest and juice. Other source of iron-rich greens include watercress, kale and mustard greens.
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