We all know the feeling: mornings that start slow despite a full night’s sleep, afternoon fatigue that hits like a wall, or workouts that feel tougher than they should. While it's tempting to reach for another coffee or an energy drink to power through, these quick fixes often leave us feeling more drained in the long run. So, what does it really take to support “smart” energy for our bodies? Energy that fuels our bodies today without making us pay for it tomorrow—that works with us, not against us.
From understanding what “cellular energy” actually means to learning which foods, nutrients or supplements to add to your routine, registered dietitian Kaitlyn Comeau breaks down what you need to know.
Whether you're navigating busy mornings, intense workouts, or just trying to avoid the 3 p.m. slump, these evidence-based insights can help you keep your body fueled and ready for whatever comes your way.
Q: What is cellular energy—and why does it matter?
A: When we talk about energy, most people think of feeling awake or physically ready to tackle the day. But the real story begins at the cellular level. Cellular energy is the fuel your body’s cells need to function.
Every process in your body requires energy: your heart beating, your muscles moving, your brain firing off thoughts, etc. That energy comes from the food you eat, broken down into nutrients that your cells use to make ATP (adenosine triphosphate), which is the body’s primary energy currency.
Certain nutrients are critical in this process. B vitamins (like B1, B2, B3, B5, B6, and B12), Magnesium, and Coenzyme Q10 (CoQ10) all support energy metabolism and help produce or manage ATP. Without enough of these vitamins and minerals, your body can’t produce energy efficiently, even if you’re eating enough calories. That’s why it’s so important to choose nutrient-dense foods.
Q: What foods provide energy throughout the day?
A: The key to “smart” energy is choosing foods that provide steady fuel instead of quick spikes followed by crashes. Start by building meals around complex carbohydrates, which include fiber, healthy fats, and protein.
- Complex carbohydrates like oats, quinoa, brown rice, and sweet potatoes release glucose slowly, offering a steady source of energy.
- Healthy fats such as avocado, nuts, seeds, and olive oil are more slowly digested and can help you feel fuller for longer.
- Protein like eggs, Greek yogurt, tofu, chicken, or legumes helps stabilize blood sugar and supports muscle recovery and repair.
Pairing carbs with protein and fat helps prevent the energy dips that often follow high-sugar or highly processed meals. So, when you’re planning meals and snacks, think multiple food groups. Examples would be eating an apple with nut butter, whole grain toast with eggs, or Greek yogurt with fruit.
Another thing I want to mention is how hydration plays a major role in maintaining your energy levels. Even mild dehydration can reduce blood flow and oxygen to your brain and muscles, leading to fatigue, sluggishness, and poor concentration. Since our bodies are about 60% water, staying hydrated helps you think clearly and feel more energized throughout the day.
To stay energized, aim to sip water consistently throughout the day rather than waiting until you feel thirsty, which can already be a sign of dehydration. If you find plain water unappealing, try infusing it with slices of citrus, berries, or cucumber for a little flavor. Herbal teas, coconut water, or electrolyte-rich beverages can also be great options, especially after exercise or during hot weather when fluid losses are higher.
Q: Can supplements replace food for cellular energy support?
A: The best starting place to fuel your body is your diet. Meals and snacks should be your primary fuel throughout the day, especially at times when your energy needs are higher, like in the morning, during long workdays, or before a workout. Some smart strategies include:
- Morning: Kick off your day with a balanced breakfast that includes fiber, protein, and healthy fat. Think oatmeal with almond butter and berries, or scrambled eggs with spinach and whole grain toast.
- Pre-workout: Focus on easily digestible carbs with a little protein, like a banana and a spoonful of nut butter, to fuel your workout.
- Post-workout: Replenish with a mix of protein and carbs to restore energy stores and aid in recovery.
Supplements can help fill nutritional gaps or provide additional support when your body’s demands are higher, like during periods of intense activity or travel.
- B vitamins support energy metabolism and can be especially helpful during busy or mentally demanding seasons, like summer.*
- Magnesium helps support energy metabolism and supports muscle function, making it a great addition in the evening or post-exercise.* I recommend this top-selling formula from KAL.
- Caffeine, when used in moderation, supports mental energy, focus, and concentration.* My best recommendation is to drink coffee after you’ve had breakfast and stop all caffeine intake by noon so it doesn’t interfere with sleep. This drink mix powder offers a gentle dose of caffeine—75 mg, which is slightly less than a latte—from green tea, plus a supportive serving of Magnesium.
Q: Are there certain times of day when energy support is most important?
A: Absolutely! Many people experience a natural dip in energy mid-morning and mid-afternoon. This is often when people reach for an extra coffee or sugary snack. Instead, try planning a nourishing snack around those times, like a small smoothie with Greek yogurt and fruit, or hummus with veggies and whole grain crackers.
If you're using supplements for energy support, consider:*
- Morning: A multivitamin with B vitamins and CoQ10 can support cellular energy throughout the day.
- Afternoon: A light caffeine source (like green tea) can help support concentration without the jittery side effects of stronger stimulants.
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Evening: Magnesium can be a calming way to support relaxation and help your body prepare for restful sleep, which is a crucial component of energy that lasts.
Final Thoughts
“Smart” energy isn’t about quick fixes, it’s about giving your body the consistent fuel it needs to function well day after day. While caffeine and sugar might offer a short-term lift, true, lasting energy comes from the inside out. That means choosing whole, nutrient-rich foods that deliver steady fuel from the inside out on a cellular level, as well as staying hydrated, getting enough rest, and paying attention to what your body needs—not just when you're tired.
When your foundation is built on a healthy diet, supplements can serve as supportive tools to help fill in the gaps, especially during busy seasons. By pairing smart food choices with targeted formulas when needed, you can help your body function at its very best.
Kaitlyn Comeau, RD, IC-FHS, PN1-SSR is a registered dietitian, fitness instructor, and sleep and recovery coach based in Nova Scotia, Canada. As a Functional Hormone Specialist, she helps women balance their hormones and prioritize health for longevity and long-term wellness. Kaitlyn is also the owner of Pulse Wellness Studio, where she empowers clients to achieve their best health through personalized coaching for nutrition, movement and recovery. Connect with her at kaitlyncomeau.com or on Instagram @kcgainingwellness.
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