8 energy-boosting foods you’ll actually want to eat

Whether you’re heading to the gym, going for a bike ride or taking your dog for a long walk, here’s what (and when) to eat

A pair of sports trainers on a light blue background

Carbs are our bodies’ main source of energy – they’re like fuel for our tank, helping us to make it through our workout (or just through our day!) without crashing out.

When we’re focussing on our fitness or strength, carbs are key. They give us the energy we need to push ourselves during exercise.

That’s why England Roses’ sports nutritionist Aimee Ellen O'Keeffe has a lot of love for this sometimes unfairly treated macronutrient. She points out that far from making you unhealthy, it’s a big player in helping improve your fitness and performance.

“If you go into a session under-fuelled, you’ll likely feel sluggish, struggle to concentrate and get tired sooner,” says O’Keeffe.

When you eat your carbs is important too, points out Dr James Morehan, performance nutritionist for England Rugby.

“You need to be having that [meal] about three hours before to make sure you’ve given your body enough time to digest it and absorb the nutrients. And you want to make sure you’re not going in [to your exercise] feeling too heavy in your stomach.”

These breakfast, brunch and midmorning snacks will all help you feel energised and ready for a physical challenge.

Salted almond and dark chocolate rice cake bar

“For a quick energy boost, this snack delivers a balanced mix of fast carbs (which will break down quickly in the body) and healthy fats,” explains O’Keeffe. “This makes it a great pre- and post-training snack or mid-afternoon boost on busy days.

“Having access to grab-and-go snacks like these is essential when it comes to fuelling and recovery.”

Air fryer yoghurt custard toast

We’re among the first to shout about the virtues of whole grains, but experts tend to go for white bread over brown just before exercise. This is one of the rare times you don’t want much fibre, because it might leave you feeling too full for your workout, explain O’Keefe and Morehan.

When Morehan was the performance nutritionist for the Lionesses, he’d make sure on matchdays the squad was offered white carbs in things like pancakes and waffles.

Someone should tell the squad about this air fryer yoghurt custard toast, then.

Overnight oats

“A high carbohydrate breakfast could include porridge with banana, some honey and mixed berries too,” says Morehan.

Overnight oats will do the same job, and are a great alternative for summer or if mornings aren’t your strong suit. Prep them the night before with whatever toppings you like, and they’ll be ready to roll the next morning.

“I would also then add in a glass of apple or orange juice as that also includes carbohydrates,” says Morehan.

Spanish-inspired frittata wrap

This ingenious meal-on-the-go with egg, potato, spinach and peppers is a triple threat. It has carbs, protein and plenty of supporting nutrients.

That makes it great for the pre-exercise fuel-up as well as ideal for post-workout recovery.

Gluten-free blueberry muffins

Want a baked treat that will give you the energy you need? These muffins are a great option – especially if you need a fuel injection without the gluten.

Poached eggs on toast

This classic breakfast needs no makeover to support your gym efforts. All about that power couple of carb and protein, it’s a quick and easy winner.

If you want to up your poached egg game as well as your fitness, we have a nifty technique that makes it easy – using a seive.

Banana pancakes

Morehan points out that bananas make a great snack, pre-exercise. They’re packed with potassium which helps support our muscles during exercise.

Throw some slices on a pancake stack and you’ve got easy-to-digest energy with muscle regulating minerals all wrapped up in one irresistible meal.

Healthy banana berry smoothie

Protein-rich smoothies are your friend post-workout, but one with carbs could be ideal before you hit the gym. Especially if you’re running low on time and need to eat on the go.

This version by Dr Rupy has it all.