In theory all kinds of foods provide calories therefore energy, which means even high calorie foods such as junk foods, burger or fries would be best for energy boost but obviously, that should not be the case if you are looking to achieve a long term health.
It is important that we eat the right foods with the best quality to achieve and maintain a healthy lifestyle. Being a vegan does not automatically make you healthy or mean you will lose those undesired weight or fat if you mostly consume nutrient-poor foods or eat low quality foods.
Consuming nutrient-dense foods will benefit our body and over all physical well being.
Here are healthy foods sources with energy boosts.
1. Quality Carbs
Carbohydrates are the body's preferred energy source, when consumed they are quickly turned into blood glucose and provide immediate energy. They are converted into glycogen for energy use or fat if one consumes more calories than expend. Even our brains almost rely on glucose for energy.
During physical activities, energy needs increases which makes quality carbs an important food.
Unprocessed or minimally processed carbs foods such as potatoes, whole grains, pasta or rice are good sources of quality carbs, they are nutritious and high in fibre which is important for digestion.
Fruits are also quality carbs and are more quickly digested than carbs mentioned in the previous paragraph. Fruits are good quick energy boost source, a banana, an apple or a pear can give you a quick boost. Fruits are more beneficial to our health than processed carbs, they are rich with high minerals and vitamins.
2. Tea and coffee
Caffeine occurs naturally in tea plants, Camellia sinensis, all brewed tea contain some caffeine which means tea can provide you a quick energy boost throughout the day, and for steady supply of caffeine tea will be more advisable than coffee which the body takes long to breakdown. When caffeine is ingested in the body, it raises the heart rate and blood pressure, increasing energy levels and improving the mood. Consuming these caffeine sources before workout can increase ones performance quite a bit. However, we must not abuse it because the body gets use to the caffeine intake and will require more doses overtime.
A lack of energy is often as a result of a nutrient deficiency which is why a blood test could be necessary to know for sure what one is deficient in which will ultimately help get a proper and right treatment or supplements. Common deficiencies amongst athletes are iron, vitamin C and magnesium which can all be treated with simple diet adjustments or supplements. Also people that live in the colder parts of the world are often deficient in vitamin D.
Vegans are prone to lack B12, which is why quality B12 supplements are recommended to help improve and balance a healthy living. It is important to check for deficiencies so as to get our nutrient level to normal which is the ultimate energy boost we need and will definitely improve good quality of life.
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