There’s nothing worse than waking up even more tired than when you fell asleep! It’s all well and good to say get more better-quality sleep, but that doesn’t fix the problem right in front of you.

If you’re feeling drained, don’t just reach for a triple-strength espresso! These food and drink options can help you feel more energised – without the crash afterwards.



Got a sweet tooth? Berries are your energy-booster of choice. They are naturally sweet, but are a great source of fibre. Fibre helps you maintain steady energy levels throughout the day, as it slows the absorption of energy from the food you eat.

Different berries have different benefits, so go ahead and grab whichever are your favourite. Blueberries and strawberries are a good choice for smoothies. Blackberries and raspberries are best when eaten straight from the punnet!

Dark chocolate

If you’ve had a crummy sleep, there’s a good chance you’re craving something a little naughty. The good news is that you can grab some dark chocolate with zero guilt!

Cocoa can boost blood flow to your brain, waking you up when you’re feeling foggy. This increased flow also means more oxygen throughout the body, which is essential for optimal energy.

Need more of an excuse? Cocoa contains mild stimulants like theobromine, which give your nervous system a kickstart.

Go for any chocolate with at least 60% cocoa content for the greatest energy-boosting effects.

Green tea

If you really can’t get through the day without a caffeine hit, consider switching at least one coffee for a green tea. Green tea has a lower dose of caffeine, but it has other benefits that combine with the kickstart from caffeine.

The caffeine works with another compound, L-theanine, to boost your concentration and brainpower. L-theanine can reduce the less pleasant side effects of caffeine, like anxiety, rapid heartbeat and the jitters. Green tea can also reduce your stress hormones naturally, so you stay calm and collected even when you’re a bit tired.

Find green tea too bitter? The trick is in the temperature. Boiling hot water brings out the bitterness, so fill your cup with about 25% cold water before you add the water from the kettle.

Healthy fats

The low-fat era is done, thank goodness! We now know that healthy fats are essential for general well-being. But they can also support your energy levels naturally.

Fat slows the absorption of energy from food into your bloodstream, giving you a steadier level of energy throughout the day. Fats that are rich in antioxidants can also protect your mitochondria, which are the little energy factories in your cells.

Not sure where to start with choosing healthy fats? Skip the processed or blended vegetable oils and margarines whenever you can. Instead, opt for good fats like olive oil, avocado, nuts and seeds.


Have you ever wished there was an easier way to take a daily vitamin supplement? Well, eggs are like nature’s multi-vitamin. They contain almost every nutrient you need to feel energised.

Eggs are an excellent source of protein, which keep your energy levels throughout the day. They also contain B vitamins and specific amino acids that stimulate and support your energy levels.

Eggs are both portable AND versatile, so it’s easy to eat them daily if you love them!


It is amazing how easy it is to boost your energy with water! By the time you feel thirsty, your body is already dehydrated. Dehydration can isabotage almost every process in your body, including energy production.

It’s hard to say how much you should drink each day, because everyone has different needs and lifestyles. But the majority of people will need at least 1.5L of water each day to be at their best.

A good rule of thumb is to drink a glass of water whenever you feel fatigued or foggy. Give it 30 minutes, and see if you start to feel a bit better. Worst case scenario – you don’t feel any better, but at least you’re more hydrated than you were before.

It’s important to remember that these foods cannot magically fix all causes of low energy. If you feel exhausted on an ongoing basis, it’s best to see your healthcare practitioner for a check-up. But in the meantime, you can munch and sip away on these suggestions to support your energy levels.

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