Fueling Your Body: What to Take to Give Me Strength

October 15, 2025 •

4 min read

According to a 2023 study by Healthline, choosing unprocessed whole foods can help you feel more energized for longer periods. Knowing what to take to give me strength is crucial for both physical performance and mental clarity, moving beyond short-lived sugar fixes towards sustainable energy.

Quick Summary

Achieve sustained strength through a balanced diet of lean proteins, complex carbohydrates, and healthy fats. Incorporate key vitamins and supplements like B12, iron, and creatine, and follow a lifestyle that includes regular exercise, proper hydration, and adequate sleep to maximize your vitality.

Key Points

Balanced Macros: Prioritize lean protein for muscle repair, complex carbs for sustained energy, and healthy fats for long-term fuel.
Micronutrient Focus: Ensure adequate intake of B vitamins, iron, and magnesium to support cellular energy production and prevent fatigue.
Consider Supplements: Research supplements like creatine for high-intensity exercise support and CoQ10 or ashwagandha for general fatigue and stress reduction.
Stay Hydrated: Drink plenty of water throughout the day, as dehydration is a major cause of fatigue.
Regular Exercise: Combine strength training for muscle growth with aerobic activity for improved stamina and overall energy efficiency.
Prioritize Sleep: Aim for 7-9 hours of quality sleep per night to allow your body to recover, repair muscles, and regulate energy-related hormones.
Manage Stress: High-stress levels can deplete energy. Incorporate relaxation techniques like mindfulness or yoga to conserve energy.
Avoid Processed Foods: Limit sugary snacks and processed foods that cause energy spikes and subsequent crashes, opting instead for whole, nutrient-dense options.

Essential Nutrients for Sustained Strength

To build and maintain physical strength, your body requires a consistent supply of quality fuel. The three main macronutrients—protein, carbohydrates, and fats—all play a vital, distinct role in fueling your body and building muscle.

Protein: The Building Block of Muscle

Protein is essential for muscle repair and growth. Lean proteins are crucial for maintaining muscle mass and promoting recovery after exercise.

Lean Meats and Fish: Chicken breast, turkey, salmon, and tuna are excellent sources of high-quality protein. Salmon and tuna also offer heart-healthy omega-3 fatty acids.
Eggs: A complete protein containing all nine essential amino acids, eggs are a highly digestible and effective food for building muscle.
Dairy: Greek yogurt and cottage cheese are protein-rich dairy options. Greek yogurt has nearly double the protein of regular yogurt and also contains probiotics for gut health.
Plant-Based Proteins: Tofu, edamame, and lentils are fantastic options for vegetarians and vegans. Soy is a complete protein, while lentils are rich in iron, magnesium, and B vitamins.

Complex Carbohydrates: Your Body's Fuel Source

Carbohydrates provide the primary energy source for your body and are stored as glycogen in your muscles for intense workouts. Opt for complex carbs for a slow, steady release of energy.

Whole Grains: Oats, quinoa, and brown rice provide sustained energy and are packed with fiber.
Starchy Vegetables: Sweet potatoes and corn offer complex carbs and essential vitamins.
Fruits: Bananas, apples, and berries provide natural sugars for quick energy without the crash associated with simple sugars.

Healthy Fats: Long-Lasting Energy

Healthy fats are a slower-burning fuel source that provides sustained energy and supports brain function.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds offer a mix of protein, fiber, and healthy fats.
Avocado: Rich in monounsaturated fats, avocado helps regulate blood sugar and keeps you feeling full.

Key Vitamins and Supplements for Energy & Strength

While a balanced diet is fundamental, certain vitamins and supplements can fill nutritional gaps and enhance your strength and energy levels.

B Vitamins: The B-complex vitamins, especially B12, are crucial for converting food into energy. Deficiencies can lead to fatigue and weakness.
Iron: Necessary for creating hemoglobin, the protein that carries oxygen to your muscles and tissues. Iron deficiency can cause fatigue and weakness.
Creatine: A popular supplement for athletes, creatine helps produce ATP, the body's energy currency, for short bursts of intense activity like weightlifting.
Coenzyme Q10 (CoQ10): A natural compound involved in energy production within your cells, CoQ10 levels can decline with age, and supplementation may reduce fatigue.
Ashwagandha: An adaptogenic herb used in Ayurvedic medicine, it may increase energy by improving the body's resilience to physical and mental stress.
Hydration: Water is vital for facilitating energetic processes in the body. Even mild dehydration can cause significant fatigue.

Lifestyle Factors for Increased Strength

Beyond diet and supplements, your daily habits significantly influence your energy and strength.

Regular Exercise: Engaging in both aerobic activities and strength training builds muscle mass and improves your body's overall efficiency in using energy. The NHS recommends at least two muscle-strengthening sessions per week.
Adequate Sleep: High-quality sleep is crucial for physical recovery and hormonal balance. Adults should aim for 7 to 9 hours per night.
Stress Management: Chronic stress elevates cortisol levels, which can deplete your energy reserves. Techniques like yoga, meditation, and deep breathing can help reduce stress.

Comparison Table: Protein Sources for Strength


Protein Source	Type	Protein Per Serving	Key Nutrients	Notes
Chicken Breast	Animal-based	~22g per 100g	Iron, Leucine	Low-calorie, versatile protein source.
Greek Yogurt	Animal-based (Dairy)	~17g per 6oz	Calcium, Probiotics	High protein, creamy, and easy to digest.
Salmon	Animal-based (Fish)	~20g per 3.5oz	Omega-3s, Iron	Excellent for reducing inflammation.
Tofu	Plant-based (Soy)	~9g per 3oz	Complete Protein	Versatile and takes on other flavors well.
Lentils	Plant-based (Legume)	~18g per cup	Iron, Fiber	Affordable, high-fiber, and energy-boosting.
Eggs	Animal-based	~6g per large egg	Complete Protein, Leucine	Highly digestible and nutrient-dense.

Conclusion

Achieving and maintaining strength is a multi-faceted endeavor that extends beyond a single magic food or pill. The foundational approach involves a diet rich in lean proteins, complex carbohydrates, and healthy fats, supported by essential vitamins like B12 and minerals such as iron. Combining sound nutrition with a consistent exercise regimen, adequate sleep, and stress management will provide the sustained energy and resilience needed to feel stronger, both physically and mentally. Remember to listen to your body and consult a healthcare professional before starting any new supplement regimen. For more insights on fitness, consider exploring resources like the Mayo Clinic's expert advice on strength training.

Frequently Asked Questions

For a quick boost of energy, turn to easily digestible complex carbohydrates and natural sugars. A banana is a great option, as it provides a mix of quick and long-lasting energy, plus potassium for muscle function. A handful of nuts also offers a fast pick-me-up from healthy fats and protein.

To increase physical strength quickly, focus on a combination of strategic resistance training and proper nutrition. Aim for at least two strength training sessions per week, targeting all major muscle groups. Ensure you are consuming enough high-quality protein to support muscle repair and growth, especially after workouts.

Water is the best and most fundamental drink for strength and vitality, as dehydration directly causes fatigue. Post-workout, a mix of carbohydrates and protein is ideal, such as low-fat chocolate milk or a fruit and protein smoothie, to replenish glycogen stores and aid muscle recovery.

For energy, B vitamins (especially B12) and iron are beneficial if you have a deficiency. Creatine is well-supported by research for increasing strength and performance during high-intensity exercise. Always consult a healthcare provider before starting new supplements.

Yes, persistent lack of strength or fatigue can be a sign of a vitamin deficiency. Deficiencies in Vitamin B12 and iron are well-known causes of weakness and low energy. A simple blood test from a doctor can confirm if you have a deficiency.

Sleep is crucial for physical and mental strength. During sleep, your body repairs muscles and regulates hormones essential for energy production. Chronic lack of sleep impairs recovery, reduces mental alertness, and can significantly decrease physical performance.

Yes, managing stress can greatly increase your energy levels. High stress forces your body into a constant state of alert, which consumes a vast amount of energy. Techniques like meditation, yoga, and regular, moderate exercise can lower stress hormones and help restore energy reserves.