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Is working from home draining you out? Have you wake up not feeling well-rested? Are you constantly looking for coffees or sweets to get you through the morning? If these ring a bell to you, take a look at your lifestyle, and how you fuel your body every day.

Sugar and caffeine will give you a quick rush, but that’s often followed by a crash. Instead, natural whole foods can provide us with the boost we need to keep us feeling energized and light.

We put together this A-Z cheat sheet of foods to eat that can ward off muscle fatigue and give you the get-up-and-go you need to power through your day!

1) Avocado

Avocados are packed with vitamins, minerals, and healthy fats that give the body energy that lasts for hours. They contain a lot of fibres, keep our blood sugar stable so we can avoid the sugar rush.

Try adding avocado to your breakfast – throwing it into a smoothie or pair with eggs for an extra boost.

2) Almond

Almonds are a great source of high-quality protein, fibre, and healthy monounsaturated fats. They’re also loaded with vitamin B which helps our body convert food into energy. Almonds are rich in magnesium that helps fight muscle fatigue.

Add almonds into your morning granola or grab a handful as snacks.

3) Banana

Bananas are your go-to when your fuel is running low. This potassium-packed fruit is a good source of fibre, which slows down the release of sugar into our bloodstream, and provides a great source of magnesium and B vitamins.

A ripe banana will provide more readily available energy in the form of sugar, compared to an unripe banana. When the banana is yellow and has freckled, the starch in this banana is converted into sugar that we can properly digest and use for energy.

Add banana to our morning smoothie or eat a whole banana as an easy snack.

4) Chia Seeds

Chia seeds are a great source of energy. It can expand up to 10 times their size after soaking up fluids in our stomach. This will make you feel full for longer periods.

They are rich in antioxidants, vitamins, and minerals, protein, fat, and fibre. Every tablespoon of chia seeds will keep blood sugar stable.

Boost your smoothie with a sprinkle of chia seeds in the morning.

5) Dates

Aside from their amazing sweet flavours, dates can be easily digested by our body and provide an instant boost of energy. They’re a great source of calcium, potassium, iron, and many more nutrients.

Chop the dates and add into your morning fruit plate, throw a couple into your smoothie for extra natural sweetness, or dip them into almond butter for a delicious snack.

6) Eggs

Eggs are a great source of a variety of vitamins and minerals – iron, zinc, and vitamin D. One egg contains high-quality protein and healthy fats, which keeps us satiated and offers sustained energy throughout the day.

Don’t forget to eat the whole egg! The yolk is the most nutritious part, containing the majority of vitamins and minerals and a good amount of protein.

Simply fry, boil or scramble egg and eat it with your morning toast. There’s hundreds of way to cook an egg for breakfast!

7) Kale

Kale is loaded with essential vitamins, minerals, and antioxidants that we require for energy. It’s a great plant-based source of iron, which carries oxygen to our tissues and cells. Kale is also a wonderful source of calcium, folate, and B vitamins.

Add this cruciferous veggie into your green juice or smoothie.

8) Sacha Inchi

As a powerhouse of nutrition, sacha inchi is an excellent plant-based source of complete protein, iron, omega fatty acids, and fibre. With 13g of healthy fats, more than 8g of protein, and 5 grams of fibre, sacha inchi is the perfect snack to help you feel full for a longer period.

Every tablespoon of sacha inchi bolsters our immune system and a hearty helping of omega-3 fatty acids fight inflammation to keep muscles feeling fresh.

Simply consume a tablespoon of sacha inchi oil every morning or grab a bag of sacha inchi nuts as your mid-morning snack.

9) Sweet Potatoes

In addition to dishing out energy-stabilizing high-fibre carbs, sweet potatoes have ¼ of a day’s worth of potassium. Potassium keeps electrolytes balanced, which allows us to stay maximally hydrated. It also relaxes the body and lower blood pressure, so it lessens stress in our body that can create fatigue.

Steam or baked sweet potato for a hearty breakfast.

10) Watermelon

Minor dehydration can cause us to wake up at its worst. Watermelon is one of the best sources as it is 90% water. It also provides a variety of vitamins, minerals, and antioxidants. Watermelon also houses the amino acid, which helps reduce muscle soreness.

Start your day with a bowl or cup full of watermelon for the ultimate hydration and a burst of energy.


It’s time to stop fighting with fatigue and exhaustion by reaching for caffeine and sweets. Pack your diet with healthy whole foods and you can feel the difference in your body! Incorporate these foods into your morning breakfast to fight fatigue and get a natural boost of energy.

Sources: [1], [2], [3]

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