Best Foods to Boost Energy and Beat Mid-Year Burnout Naturally

As we reach the year’s midpoint, it’s the perfect time to learn what food to use to fight fatigue and power through the months ahead with boosted energy.

As we reach the midpoint of the year, it’s a great time to pause and check in on your health. If you’re feeling the effects of nonstop hustle, long workdays, and an overflowing calendar, you’re not alone; mid-year fatigue is real. But the good news is you can simply help boost your energy through what you eat.

Your body runs on fuel, and just like a car, it performs best with the right kind. Have you ever felt sluggish or exhausted after a heavy meal? That’s because digestion requires a lot of energy, especially when you’re consuming foods that are hard for your body to process. What you eat directly impacts how you feel—it can either power you up or slow you down.

Thanks to your metabolism, everything you consume gets converted into energy. This process powers everything from your brain function to your physical performance. But not all foods provide lasting, stable energy.

Let’s take a look at what foods fuel your body best.

Key Foods to Boost Your Energy

1. Complex Carbohydrates

Carbohydrates are your body’s primary energy source. Complex carbs, like whole grains, beans, brown rice, leafy greens, fruits, and vegetables, digest slowly, providing longer-lasting energy throughout the day.

2. Lean Proteins

Proteins, like complex carbs, digest gradually, keeping you fuller longer and preventing energy dips. The key is to choose lean sources like chicken, fish, eggs, yogurt, and beans. These options are easier on your digestive system and can help prevent extreme energy use that comes with heavier, high-fat meals.

3. Water

Sometimes fatigue is actually dehydration in disguise. Water is essential for nearly every function in the body, including energy production. It is recommended that adult males drink about 15.5 cups of water per day, while adult females drink11.5 cups to stay hydrated and energized.

4. Fruits and Vegetables

Packed with essential nutrition, vitamins, and minerals, fruits and vegetables are natural energy boosters. Fresh, frozen, canned, dried, or any form counts. Fruit and vegetables are recommended to be included with every meal.

5. Unprocessed Foods

Highly processed foods often lack nutrients that keep the body functioning properly. Whole foods contribute to sustained energy and long-term health.

Food Allergy Warning

As you introduce new foods into your diet, be mindful of potential allergies. Food allergies can develop at any age, and symptoms can range from mild to severe. If you or a loved one experiences signs of an allergic reaction, such as swelling, hives, shortness of breath, or dizziness, do not hesitate to seek immediate medical attention.

At Albuquerque ER & Hospital, our expert physicians are available 24/7/365 to provide fast, compassionate care, no matter the medical concern, including allergic reactions, dehydration, chest pain, and more. We’re committed to helping you feel better and return to your daily activities as quickly and safely as possible.

Experience the difference in care—your neighborhood hospital is open 24/7.   

Disclaimer: As a service to our readers, Albuquerque ER & Hospital and Nutex Health state no content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.