Watercress
Low in calories, but don’t under-estimate its energy-giving power. Noted for being a great source of B vitamins, it helps to convert fat, protein and carbohydrate into energy. Good source of Vitamin C, too.
Banana
Available, portable and provides the perfect spectrum of energy-giving nutrition. The banana’s protein is
largely in the form of the amino acid tryptophan, which converts to mood-lifting serotonin.
Coconut
Although coconuts are high in saturated fat, about half of this is in the form of medium-chain triglycerides or MCTs. These fatty acids are used as an immediate energy source, rather than being stored in the body as body fat.
- Caramelised Pears with Coconut and Vanilla Rice
- Why are coconuts good for you and how do they help your sports performance?
Almonds
Protein-rich almonds can do wonders for boosting flagging energy levels in between meals or pre-workout. Accompany with fruit such as a banana or apple.
- 15-minute recipe: Stir-fried curly kale, almonds, chorizo and poached egg
- 70 minute recipe: spiced orange and almond cake
Wholegrain rice
One of the ultimate carbohydrate-rich energy foods, wholegrain rice is also richer in B vitamins than white rice, and comes lower down on the glycaemic index, so a steadier release of energy-giving carbohydrates and more sustained energy.