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5 Energy Boosting Snacks for Adults

5 Energy Boosting Snacks for Adults

Being an adult is hard and it requires a lot of energy to complete the seemingly endless daily tasks. There is ALWAYS something on our to-do list that requires our immediate attention.

Fortunately, our bodies can handle an extreme amount of physical exertion as long as we fuel it properly. If we are going to continue down the path that leads to complete end-of-the-day exhaustion, then we might as well educate ourselves on the snacks that will provide us the long lasting energy we so desperately require.

Blueberries: Natures Medicine

These berries are low in calories but rich with nutrients and vitamins. They contain only 85 calories per cup and vitamins such as B-12 which your body absorbs and uses to create energy.

Blueberries also have the added benefit of improving heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health. [1]

Not to mention, they are tasty!

Peanut Butter: Miracle Butter

Whether you prefer chunky or smooth peanut butter, adding this to your diet can benefit you greatly! Peanut butter is high in healthy fats and protein which aids in sustainable energy. It can also aid in muscle strengthening, aid in weight loss, and improve cognitive functions. [2]

Instead of grabbing an energy drink, try a spoon full of peanut butter the next time you are feeling fatigued.

Bananas: Better Than Caffeine!

This low-calorie option provides us with instant energy. This is because bananas are easily broken down and metabolized by our bodies, leading to a rush of vitality.

A 2007 study showed that bananas can decrease the rate of asthma. It is believed that this is due to its high content of antioxidants. [3] This means it is a great snack to eat before a workout or the multiple trips to the car after grocery shopping!

Tuna: The De-Stressor

Mental and physical stress can wreak havoc on our bodies. Adding a healthy dose tuna to your diet can help to lower blood pressure, maintain a healthy heart, and improve your immune system. [4] We can thank the O-Mega-3 fatty acids found in tuna for these benefits.

Oatmeal: Easy Snack for a Busy Day

Oatmeal provides a steady release of energy throughout the day and comes with many added benefits. Medical News Today states that “oats are one of the most nutritious whole-grain foods that a person can consume” and this theory is strongly backed by science! [5] Oats can lower cholesterol, promote healthy bacteria in your gut, and provides you with plenty of vitamins and nutrients. [5]


1. Ware, Megan. “Blueberries: Health Benefits, Facts, and Research.” Medical News Today, MediLexicon International, 2017,

2. Lauren Weiler More Articles March 13, 2017. “5 Health Benefits of Peanut Butter.” Showbiz Cheat Sheet, 14 Mar. 2017,

3. Okoko, B. J., et al. “Childhood Asthma and Fruit Consumption.” European Respiratory Society, European Respiratory Society, 1 June 2007,

4. Smriti Agarwal. “8 Incredible Benefits Of Tuna: Heart Health, Weight Loss And More.” NDTV Food, 28 June 2018,

5. Fletcher, Jenna. “8 Health Benefits of Oatmeal and How to Make It.” Medical News Today, MediLexicon International, 2019,

Disclaimer: I’m not a fitness expert, medical doctor or registered dietician. This blog is solely to share my experiences in running, fitness and nutrition. In regards to your health, please do your own study and exploration. Everything I share here comes from personal experiences, knowledge gained from sources, and is based off my own lifestyle. If you are in need of specific advice in any of these areas, please contact your own health professional.


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