Eating for Energy
If you’ve ever powered through a busy day fuelled by coffee, toast, and the kids’ leftover brekky, you’ll know that “energy” doesn’t always mean good energy. You get that initial buzz, and then bam - the dreaded 3pm slump hits and you think about reaching for that sugary treat.
For many of us, life isn’t slowing down. We’re juggling work deadlines, family commitments, household jobs, social catch-ups (when we can manage them), and maybe even a bit of exercise. Our bodies need fuel to keep up with that pace and not just any fuel. The right foods can be the difference between feeling sharp, steady, and strong… or dragging ourselves through the day on pure willpower and caffeine fumes.
Why calorie-dense nutritious food is your secret weapon
A lot of people hear “calorie-dense” and think “bad,” but it’s not that simple. Calorie-dense just means a food has a lot of energy per gram and that can be a good thing if those calories (of kilojoules) come from nutrient-rich sources.
Here’s the big difference:
Processed foods (think white bread, pastries, soft drinks, lollies) are calorie-dense and low in nutrients. They break down quickly into sugar, giving you a short-lived spike in blood glucose and energy. But once your body uses that up you crash and it’s often harder than before you chomped on the apricot Danish! Cue the more sugar cravings, mood swings, and a dash to the biscuit tin.
Nutrient-dense whole foods (like nuts, seeds, salmon, eggs, wholegrains, fruit, and veggies) are calorie-dense in a good way. They provide steady, slow-burning fuel thanks to fibre, healthy fats, and complex carbohydrates. You get a gradual release of energy, which keeps you going for longer and helps avoid that mid-afternoon crash.
Think of it like this: eating highly processed food is like throwing crumpled paper into a fire - it burns bright but dies quickly. Eating nutrient-dense food is like adding slow-burning hardwood - steady, reliable heat that lasts for hours.
The best foods for all-day stamina
The good news? You don’t have to hunt down rare ingredients from fancy health stores. You can find powerful energy-boosters right in your local supermarket.
Here’s your go-to list:
Oats - full of complex carbs and soluble fibre, which slow digestion and keep blood sugar stable. Add berries for antioxidants, Greek yoghurt for protein, and a sprinkle of cinnamon for flavour (and an extra blood sugar benefit).
Eggs - a complete protein with all nine essential amino acids, plus healthy fats to keep you satisfied. Hard-boil a batch on Sunday and you’ve got a grab-and-go snack all week.
Nuts & seeds - almonds, pumpkin seeds, and walnuts are little energy bombs. They’re rich in magnesium (great for energy production), protein, and healthy fats. A small handful in the afternoon can keep you going until dinner.
Salmon or tuna - these are loaded with omega-3 fatty acids, which support brain function and help reduce inflammation. Combine with wholegrain crackers and salad for a quick, balanced lunch.
Sweet potato - a lower-GI alternative to regular spuds, meaning it releases energy more slowly. Roast extra at dinner to have ready for salads or sides the next day.
Bananas - easy to carry, easy to eat, and perfect pre- or post-workout. Packed with potassium to help muscle function and prevent cramps.
Legumes - lentils, chickpeas, and beans are great for sustained energy thanks to their combo of protein, fibre, and complex carbs. Add them to soups, salads, or curries.
Leafy greens - spinach, kale, rocket. These are micronutrient powerhouses, giving you iron (essential for oxygen transport in the body), folate, and antioxidants.
“Healthy” does not mean boring
Eating well has an unfair reputation for being bland, repetitive, or joyless, but that’s only if you let it be. The trick is to make meals colourful, varied, and full of flavour.
Use spices and herbs generously - paprika, cumin, basil, coriander, parsley. They add flavour without adding unnecessary calories or sugar.
Mix up textures - crunchy nuts on creamy yoghurt, roasted veggies with a sprinkle of feta, soft oats with crisp apple slices.
Find your healthy comfort foods - a baked sweet potato stuffed with spinach and ricotta, a warm chickpea salad with roasted capsicum, or a smoothie with banana, berries, and peanut butter.
When your food looks good, smells good, and tastes good, you’re far less likely to reach for the quick fix processed stuff.
The difference you’ll feel
When you fuel your body with nutrient-dense foods instead of processed fillers, here’s what changes:
Steadier energy – no more 3pm fog or desperate coffee runs (although we still love our coffee and will never give it up!!).
Better focus – your brain thrives on stable blood sugar and good fats.
Improved stamina – whether it’s a workout, chasing the kids, or getting through a long workday, your body can go further without crashing.
Better mood – balanced nutrition supports stable mood and reduces those hangry moments.
Faster recovery - if you’re exercising regularly, nutrient-rich foods help your muscles repair and get stronger.
It’s not about perfection. You don’t need to cut out every treat or “bad” food forever. It’s about tipping the balance so most of your meals work with your body rather than against it.
Ready to fuel your body — and your life?
If you want to feel stronger, move better, and have the energy to get through your day without the slump, start with your plate. Pair the right fuel with a smart, realistic fitness plan, and you’ll be amazed at the difference in how you feel, look, and move.
If you are wanting to build strength, stamina, and confidence through a mix of training and healthy eating and you’re ready to have more energy for the things (and people) you love – give me call! I’d love to see you in the Studio or training in my online group!