What Can You Take to Get Instant Energy and Avoid the Crash?

January 10, 2026 •

4 min read

According to a 2025 ZOE study, a breakfast high in sugar can lead to a significant energy crash later in the day. Knowing what you can take to get instant energy is key to fueling your body efficiently and avoiding the post-meal slump.

Quick Summary

This article explores fast-acting and sustained energy sources, including specific foods like bananas and nuts, the strategic use of caffeine, and alternative natural boosters. It also details the best energy-supporting supplements and provides practical tips for improving energy without relying on stimulants.

Key Points

Strategic Snacking: Combine simple carbs for a quick boost (like fruit) with protein or fiber (like nuts or yogurt) to avoid a crash.
Caffeine Wisely: Opt for green tea over coffee to benefit from L-theanine, which provides alertness without the jitters, or time your coffee to avoid interfering with sleep.
Complex Carbs Rule: Choose complex carbohydrates from sources like oats, sweet potatoes, and quinoa for a steady, long-lasting energy release.
Stay Hydrated: Drink plenty of water throughout the day, as even mild dehydration can significantly impact energy and concentration levels.
Move Your Body: Engage in short bursts of physical activity, such as a quick walk or stretching, to increase blood flow and lift your energy levels naturally.
Include Key Nutrients: Ensure your diet is rich in B vitamins, iron, and magnesium from foods like eggs, lean meat, and leafy greens to support energy production at a cellular level.

Quick Fixes: Foods and Drinks for an Immediate Boost

When you need an energy pick-me-up right now, certain foods and drinks provide a quick hit of fuel. The key is understanding the difference between simple carbohydrates, which offer a rapid but short-lived spike, and a balanced approach that pairs carbs with protein or fat to soften the energy crash.

Simple Carbohydrates

Bananas: These are packed with natural sugars and potassium, which makes them an excellent, portable, and readily available source of immediate energy.
Dates: This fruit contains high levels of glucose, fructose, and sucrose, offering a quick and convenient energy spike.
Berries: Loaded with antioxidants and natural sugars, berries like blueberries and strawberries offer a sweet and quick-acting energy source.

Strategic Caffeine

Coffee: The caffeine in coffee is a well-known stimulant that increases alertness and energy levels. For a more balanced effect, consume it in moderation, especially if you are sensitive to its jittery side effects. Combining it with a source of fiber can help mitigate a crash.
Green Tea: Contains both caffeine and L-theanine, an amino acid that promotes relaxation without increasing drowsiness. This combination results in a smoother, more focused energy lift without the harsh crash often associated with coffee.

Long-Term Fuel: Sustained Energy Sources

For a lasting lift that powers you through the day, focusing on complex carbohydrates, lean protein, and healthy fats is crucial. These macronutrients are digested more slowly, providing a steady release of energy.

Complex Carbohydrates

Oats: As a complex carb, oatmeal digests slowly, releasing energy steadily over a longer period. The high fiber content prevents sharp blood sugar spikes and drops.
Sweet Potatoes: These are rich in complex carbohydrates and fiber, offering sustained energy. They also contain biotin, a vitamin that supports the body's energy production.
Quinoa: This whole grain is a complete protein source and rich in complex carbs, providing a long-lasting energy supply.

Lean Proteins and Healthy Fats

Eggs: Packed with protein and healthy fats, eggs provide a slow-releasing energy source that helps maintain stable blood sugar levels. They also contain B vitamins, which are vital for converting food into energy.
Nuts and Seeds: Almonds, walnuts, and chia seeds offer a combination of protein, fiber, and healthy fats that are digested slowly to prevent energy crashes.
Lentils and Beans: These legumes are excellent sources of complex carbohydrates, protein, and iron, a mineral essential for transporting oxygen to your body's cells for energy.

Lifestyle Adjustments for Better Energy

Boosting your energy isn't just about what you consume, but also how you live. Incorporating small, healthy habits can make a significant difference.

Stay Hydrated: Dehydration is a common cause of fatigue and a lack of concentration. A cold glass of water is an effective instant pick-me-up. For sustained energy, sip water throughout the day.
Regular Exercise: Even short bursts of physical activity, like a 10-minute walk or a few flights of stairs, can increase blood flow and release energizing endorphins. Regular exercise has been shown to be more effective than caffeine for boosting energy in some studies.
Strategic Napping: A 20- to 45-minute power nap can refresh you without interfering with your nighttime sleep routine. This is a great way to combat the afternoon slump.
Aromatherapy: The scent of certain essential oils, such as peppermint, can increase mental alertness and reduce feelings of fatigue. Peppermint tea or chewing minty gum can also help.
Chew Gum: A 2014 study indicated that chewing gum can help increase energy expenditure and reduce the feeling of fatigue.

Comparison of Quick vs. Sustained Energy Sources


Feature	Quick Energy Sources (e.g., Simple Sugars)	Sustained Energy Sources (e.g., Complex Carbs, Protein, Fats)
Energy Release	Rapid spike followed by a crash	Slow and steady release
Duration	Short-lived	Long-lasting
Best for	Immediate needs (pre-workout, mid-afternoon slump)	Sustaining daily activities and focus
Examples	Bananas, dates, candy, sugary drinks	Oats, quinoa, eggs, nuts, lentils
Fiber Content	Low or none	High
Digestion	Fast	Slow
Nutrient Density	Often low (high in sugar, low in vitamins/minerals)	High (rich in vitamins, minerals, fiber)

Conclusion

To get instant energy, look to natural sources like bananas or a cup of green tea for a quick, clean boost. However, for a truly effective, crash-free strategy, it's essential to incorporate a balanced approach that includes sustained energy foods like oats, eggs, and nuts, along with smart lifestyle habits. Hydration, exercise, and stress management play a powerful role in maintaining consistent energy levels throughout the day. By choosing complex carbs over refined sugars and combining them with protein and healthy fats, you can stabilize your blood sugar and keep fatigue at bay.

For more information on the specific vitamins and supplements that aid energy production, explore resources like those from Healthline.

Disclaimer: Always consult a healthcare professional before taking new supplements, especially if you have an existing health condition or are taking medication.

Frequently Asked Questions

Simple carbohydrates found in fruits like bananas and dates provide the fastest energy boost because they are quickly broken down into glucose and absorbed by the body.

While both provide a quick lift, green tea is often a better choice for a smoother energy boost. It contains L-theanine, which works with caffeine to increase alertness without the anxious jitters or crash associated with high-caffeine coffee.

Yes, indirectly. Dehydration is a common cause of fatigue, so drinking a cold glass of water can help combat sluggishness and improve concentration by rehydrating your body and supporting its energy-producing functions.

To avoid an energy crash, pair quick-acting carbohydrates with protein, fiber, or healthy fats. For example, have a handful of nuts with your fruit or add berries to Greek yogurt.

Supplements like B vitamins, iron (if you are deficient), and Coenzyme Q10 (CoQ10) are commonly used to support energy production. Always consult a healthcare provider before starting any new supplement.

Yes. Even a few minutes of light exercise, such as a quick walk or climbing stairs, can significantly boost energy levels by increasing blood flow and releasing mood-enhancing endorphins.

You can get energy without caffeine by staying hydrated, incorporating short bursts of physical activity, consuming complex carbohydrates, taking a power nap, and using aromatherapy with scents like peppermint.