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  • Writer's pictureANNIKA Foundation

Feel More Energized With These 5 Foods

Forget the caffeine or sugary energy drinks. When it comes to maintaining your energy level throughout the day, what you eat plays a major role. Do you find yourself feeling sluggish in the afternoons or feeling really tired after a big meal? The foods you eat gets broken down into energy to keep you going. The key to avoiding that slump and staying alert all day is finding a balance of foods that don’t cause your insulin levels to surge and instead give you a slow-and-steady stream of energy. Here are five foods that you can easily add into your diet throughout the week to help keep you energized.


Almonds make for a quick and easy snack on the go - throw a handful into a bag or container and toss it into your golf bag for a pick-me-up during your round or while practicing. Although they’re small, almonds come packed with protein, fiber, and healthy fats to help keep you satisfied. Don’t like almonds? There are other nuts that are great options as well including walnuts, pistachios, and Brazil nuts to name a few. Combining a couple different kinds of almonds with some dried fruit (another great option to add energy) and you’ve made yourself some trail mix!


Eggs make for a powerhouse snack or meal on their own. Whether you like them scrambled, hard boiled, in a sandwich, or on top of a salad, eggs are versatile and pack a one-two punch of healthy fats and protein to help keep your blood sugar levels stable. They also are an excellent source of vitamin B12 and contain choline, which helps keep you alert.


Bananas are one of the most consumed fruits in the world, and it’s for good reason. They are made up of three sugars - fructose, glucose, and sucrose - which your body absorbs into your bloodstream at different speeds meaning you’ll get that quick boost of energy but it will be sustained so you don’t experience a slump. Plus, you can incorporate bananas into so many meals. Add it to a smoothie or slice it up on top of some yogurt or cereal, or get a double dose of protein by topping your banana with peanut butter. Plus, it’s portable, making for an easy snack to toss into your gym bag or backpack.

Sweet Potatoes

Sweet potatoes are high in potassium and a strong source of natural electrolytes (the stuff you typically get from drinking a sports drink). Because sweet potatoes are a complex carbohydrate, they release energy into your body slowly over time giving you more sustained energy. You can eat a sweet potato just like you would a baked potato, or chop them up and throw them in the oven or air fryer to get them nice and roasted.


When it comes to superfoods, avocados are high up on the list. These little green gems are full of healthy fats, fiber, antioxidants, and B vitamins. Because of the healthy fats in avocados, they aid in nutrient absorption and help to sustain your energy levels. So go ahead and add that guac to your burrito bowl or slice up some avocados to top your whole grain toast. There are lots of ways to enjoy this powerhouse.

Bonus: Water

While not technically a “food,” being sure to stay hydrated will help whenever you are feeling exhausted or sluggish. Dehydration can cause fatigue and headaches, so if you need to shake off that tiredness, increase your daily water intake. And since golf is largely a sport played outside, it is even more important that you stay hydrated. As you sweat, you lose water, so make sure you are staying up on your water intake before, during, and after your rounds or practice time.

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