Talk about something small but mighty. Chia seeds help with hydration by absorbing 10 times their weight in water. Plus, they have the right ratio of protein, fats, and fiber to give you an energy boost without a crash.

Consider this the green light to go bananas when you’re running low on fuel. In one study, researchers discovered that eating bananas worked as well as sports drinks at keeping cyclists fueled.  The potassium-packed fruit also includes a bunch of good-for-you nutrients (like fiber and vitamin B6) that you won’t find in a bottle of Gatorade.

With all its protein, fiber, and iron, quinoa is the perfect thing to reach for when you’re looking to recharge. And if you need an on-the-go upper, whip up these quinoa muffin bites and grab ’em before hitting the road.

By now, it’s no secret that green tea has a slew of health benefits. You can add “putting some pep back in your step” to the long list. The combination of caffeine and L-theanine gives you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work.  Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

The cozy breakfast food—though, let’s be honest, you can enjoy it any time of the day—will keep energy levels up. That’s because it’s high in fiber and comes with a decent dose protein. Plus, oatmeal has a low glycemic load, a fancy scientific way of saying it stabilizes blood sugar levels. (Just make sure to steer clear of instant oatmeal packets, which can be packed with sugar and salt.) Oatmeal is also super versatile—just take a look at these 30 delicious recipes to keep food boredom at bay.

Certain kinds of fat are friends, not foes, particularly when you’re talking about replenishing your energy. And almonds are packed with healthy monosaturated fats that are just what your body needs for a pick-me-up.

Beans keep you going thanks to a stellar trio of carbs, protein, and fiber. The protein fills you up, the carbs provide energy, and the fiber helps regulate blood sugar. Black beans in particular are your BFFs when it comes to an energy boost—try this black bean soup recipe next time your tank needs refilling.

Your body needs carbs for energy, but not all carbs are created equal. Whole-wheat bread is great for a long-lasting energy kick. It’s a complex carb, meaning it raises your blood sugar gradually instead of hiking it up at turbo-speed.

Sure, honey has some serious health benefits, but it’s not something you should be reaching for if you’re looking for sustained energy. Adding a few teaspoons to your tea or yogurt will give a quick rush of energy that spikes your blood sugar, which means a crash can follow.

If you’re looking for a pick-me-up, don’t reach for a Red Bull. Research suggests energy drinks may do little to curb sleepiness. The combination of caffeine and sugar puts your body through the ringer and may just leave you feeling dehydrated and fatigued.

While complex carbs keep your energy levels in a steady state, simple carbs, like white bread, can take your blood sugar on a rollercoaster ride. Not what you want when you’re keeping a busy schedule.

There’s a reason you’re always hearing about sugar crashes. As anyone who’s made their way through their Halloween loot can attest, an energy low inevitably follows. While sweets may give you a quick hit of energy, it’s only a matter of time before you once again find yourself dragging. After all, candy’s made up of simple carbs and sugar (which spikes blood sugar only to let it drop way back down). How sweet it isn’t.

It’s a cruel fact of life that the most accessible, easy-to-grab, and oh-so-delicious foods wreak havoc on energy levels. Research has found that diets high in processed food tend to lead to weight gain and a more sedentary lifestyle.  Talk about a lose-lose situation.

Source: Greatist