4 Snacks that Boost Your Energy

Get an energy burst without a crash with these favorite foods

Put down the coffee and the candy bar. When you’re stuck at work but your energy hit the door a long time ago, or last night’s up-late-with-a-sick-child episode is taking its toll, these reliable snacks can give you a good boost without causing you to drag later.

1. Pineapple rings.

The vitamin C in this tropical fruit stimulates noreprinephrine—that’s a hormone linked to alertness—in your brain. And if aches and pains are making you yearn to turn in, bromelain, the natural anti-inflammatory in this fruit, can help soothe the tiring aches.

2. Medjool dates.

Eat them plain or with a little peanut butter and you have the perfect meltproof snack (can’t say that for chocolate!). While their flavor satisfies a sweet craving, their fiber prevents a quick crash. Plus, they’re loaded with magnesium, a mineral your cells need to turn food into energy.

3. Apples.

This portable, year-round fruit is one of the best sources of quercetin, a phytochemical linked to endurance.

4. Trail mix.

There’s a reason hikers carry this smart snack: The nuts are packed with magnesium, and the dried fruit is high in iron, both of which boost stamina. Choose trail mix made with nuts and unsweetened dried fruit; skip versions with candy mix-ins.