Running on Empty? Recharge With These Energy Boosts January 9, 2025 Many people start their day with a cup of coffee in search of a caffeine kick or they may grab an energy drink to keep them alert throughout the day, but these beverages may not be the best option for a true energy boost. “A cup of coffee has some great perks. It can be a comforting morning beverage that helps provide focus and mental clarity. It is packed with antioxidants that fight off harmful free radicals,” said Lauren Burns, RD, LD, dietitian with Samaritan Lebanon Community Hospital. “But if you are looking to get energized, caffeine does not provide real energy. It just makes you feel more awake and masks tiredness by temporarily tightening blood vessels and stimulating your nervous system.” Instead of relying solely on coffee to get you through the day, Burns recommended starting your day with a big glass of water and a well-rounded breakfast. “A cup of coffee may be a temporary boost, but it’s not a meal,” said Burns. “To sustain your energy levels throughout the day, start with a breakfast that includes a balance of proteins, carbohydrates, and healthy fats.” This combination provides longer-lasting energy and helps keep you feeling full and focused. It can also stabilize your blood sugar levels and give your body the nutrients it needs to perform at its best. Here is a quick breakfast idea to boost your energy: Greek Yogurt Parfait With Oats, Nuts & Berries Ingredients: 1 cup plain Greek yogurt (protein and some fat). 1/2 cup rolled oats (carbohydrates). 1/4 cup mixed nuts (e.g., almonds, walnuts, or pecans) (fats and protein). 1/2 cup fresh mixed berries (e.g., strawberries, blueberries, or raspberries) (carbohydrates and antioxidants). 1 tablespoon honey or maple syrup (optional, for sweetness). 1 tablespoon chia seeds or flaxseeds (optional, for added fiber and healthy fats). “If you drink coffee in the morning, do not drink it on its own; try consuming it with or after a balanced breakfast. Always start with water to meet your hydration needs first,” said Burns. “Adding milk to your coffee can also be beneficial. It helps reduce acidity, which can be easier on your stomach.” If you frequent coffee shop drive throughs or indulge in flavorful syrups and specialty drinks at home, consider these tips from Burns for making healthier choices: Limit Sugar: Reduce or eliminate added sugars and syrups. Choose natural sweeteners or drink coffee black. Go Smaller: If you just cannot say no to your favorite coffee loaded with syrup and sugars, choose a smaller portion size. Mix it Up: Explore herbal teas or matcha lattes for a different flavor profile and lower caffeine content. Add a Healthy Snack: Have a healthy snack with your coffee, like a small handful of nuts and an apple, to prevent the energy dip that can follow a caffeine high. Are Energy Drinks Safe? Energy drinks are popular for people looking for a quick and convenient boost. They are usually packed with caffeine, sugar and various vitamins and herbs to give you that pick-me-up but, cautioned Burns, they come with some downsides. “While you might experience a quick burst of energy from these drinks, they aren’t the best choice for your overall health,” said Burns. “The ingredient composition of these drinks often lacks the bioactives that link coffee and tea to positive health outcomes.” Like in coffee, high caffeine will affect the heart rate and high sugar will impact blood pressure which can lead to increased anxiety and heart problems, digestive issues and trouble sleeping. Instead of reaching for an energy drink. Burns recommends switching up your choice to something healthier. “Green tea, which is packed with antioxidants and a modest amount of caffeine, can improve alertness without the jitters associated with some energy drinks,” said Burns. Even healthy beverages should be seen as complementary rather than a substitute for more natural and effective methods of increasing energy. Burns said to check with your hydration needs first. Are you tired or just dehydrated? Next, is your body feeling tired because you are hungry? When was the last time you ate a balanced meal? “Replacing food and water with energy drinks and coffee is a notorious recipe for metabolic burnout,” said Burns. Healthy Ways to Boost Energy Instead of depending on coffee or energy drinks to stay energized throughout the day, Burns recommends incorporating these healthier alternatives into your daily routine: Get a Good Night’s Sleep: Quality sleep is key for energy and helps your body and mind to recharge. Eat a Balanced Diet: A balanced diet with carbs, proteins and healthy fats will help keep you energized all day. Exercise Regularly: Working out boosts energy by improving blood flow and raising endorphins, which helps with stamina and mood. Start Your Morning With Stretching: Stretching in the morning wakes up your body and mind, improving flexibility and circulation. Stay Hydrated: Drinking enough water keeps your energy up. Dehydration can make you tired and affect your thinking. “True, sustainable energy comes from a combination of all of these things,” said Burns. “No drink can substitute for the essential benefits of a balanced diet, regular exercise and adequate rest.” For more information, ask your doctor for a referral to one of Samaritan’s outpatient nutrition education programs.
