6/365 - Sue's favorite trail mix

5 Best Breakfast Foods For Sustained Energy

All of us want more energy, but in this fast world, we too often rely on just one source to boost our energy levels, such as caffeine. As a result, our energy crash later in the day.

Instead of that energy shot, it is recommended that you consume other drinks and foods which will get you going all day long. Here are 5 best breakfast foods for sustained energy.


Egg yolks are a great source of vitamins B, which convert food into energy and they also contain vitamin D, which maintains strong bones. In addition, eggs are one of the best sources of protein. Protein is essential especially after an intense training session when muscle breakdown happens the most.


Soybeans contain huge amounts of energizing nutrients, especially copper, phosphorous and vitamins B. Vitamins B break down carbohydrate, which we consume, into glucose for fuel. In addition, they also help transport oxygen throughout our bodies.

Both phosphorous and copper convert eaten food into energy, releasing it into cells so it can be used by our bodies. Edamame also contains exercise-friendly protein, fiber, and carbohydrates for our muscles. A single cup of shelled soybeans contains 17 grams of protein and over 8 grams of filling fiber.

Trail mix

Dried fruit and nuts are the great combinations of protein, fiber, and healthy fats. While refined carbohydrates which are void of fiber break down quickly into glucose for a short burst of energy, fiber slows down the release of glucose so there is always a steady supply.

Protein also slows down the metabolism of carbohydrates and repairs the damage of muscles in order to prevent post-training soreness. Fats, such as seeds, oils, and nuts are notorious for providing long-lasting energy especially for longer swims or runs over an hour. Carbohydrates are the first macronutrient to get used during activity, and for that reason, they can become easily depleted at which point our bodies rely on energy from fat.

Whole grain cereal

Whole grain cereals are high in fiber and they slow the release of glucose into our bloodstreams which means more consistent energy throughout the day. The sudden increase of glucose in the blood causes spikes in blood sugar as well as excess insulin production from the pancreas.

This happens when we eat refined carbohydrates, such as candy. Insulin gets the glucose out of the blood and into cells. When the levels of glucose get high too fast, the insulin levels do the same thing.


Quinoa is a grain which is gluten-free. It contains more protein than any other rice or grain. Quinoa is full of amino acids, that it is considered a complete source of protein, methionine, lysine, and cysteine – excellent for post-workout meals to help build muscle. The grain is also high in magnesium, manganese, folate and phosphorus, making it a nutrient-packed source of carbs for long-lasting energy levels.

Coffee and water

In addition to these 5 best breakfast foods for the sustained energy, you should also consume coffee and plenty of water. A little caffeine can help you when you need a quick pick-me-up. Hydration status is one of the most important determinants of your energy levels. Without enough water, we can’t metabolize the food we consume into fuel. For that reason, always drink plenty of water during the day, especially before and during an intense physical activity.