5 foods that… boost energy and endurance

Give your energy and endurance levels a boost with these foods




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.


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.


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?


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.