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How to boost your energy naturally, without caffeine

Reviewed by our expert panel
Father and daughters dancing energetically in living room

Trying to curb your coffee habit or just get more energy without caffeine? 

Many people love to wake up and smell the coffee. But if you’re in search of caffeine-free ways to power through your morning, try these five dietitian-approved ideas to get an energy boost, naturally.

1 Rooibos tea

If you want to cut the caffeine but a warm drink still takes your fancy, try a cup of antioxidant-rich rooibos tea.  Its lower tannin levels than regular green or black tea, mean it’s less likely to interfere with absorption of energy-giving nutrients such as iron.

You can enjoy this delicious caffeine-free tea in a range of flavours, so you’ll easily find one that suits.

2 Yoghurt

Yoghurt is a go-to morning snack at HFG — one that tastes good and is good for you.

Reduced-fat yoghurt is a great source of calcium, important for maintaining strong bones and teeth, as well as providing magnesium, vitamin B-12 and key fatty acids.

Yoghurt consumption has been associated with reduced weight gain and a lower incidence of type 2 diabetes, both of which can affect your energy levels.

It’s also a source of hunger-busting protein, which will help to keep you feeling full and focused at work and throughout the day.

3 Fresh fruit

If your regular coffee order includes a few spoons of sugar, try this smart swap.

The natural sweetness of fruit should help keep your sweet tooth at bay and provide an abundance of fibre, vitamins and antioxidants. Pop an apple or banana in your bag to enjoy as a mid-morning snack — much more nourishing than your usual cafe order!

4 Smoothie

For something a little more substantial to replace your cup of coffee, start your day with a tasty, homemade fruit smoothie.

Blitz ½ cup of frozen fruit, such as banana, mango or berries, with 1 cup of reduced-fat milk and a handful of oats or nuts. It’s a meal-in-a-cup that’s packed with healthy fats, fibre and protein.

5 Hummus and vegetables

If savoury foods are more to your taste, pair some vegetable sticks with a healthy dip such as hummus or tzatziki.

Not only will it help you reach your five daily serves of veg, you’ll get a good dose of fibre to support a healthy gut and put a spring in your step. Chop up, dip in!

First published: Aug 2020

Article sources and references

  • Nicole Krafczyk , et al. Structure-antioxidant relationship of flavonoids from fermented rooibos. Mol Nutr Food Res . 2009 May;53(5):635-42. doi: 10.1002/mnfr.200800117
    https://pubmed.ncbi.nlm.nih.gov/19156714/
  • Melissa Anne Fernandez and André Marette. Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties. Adv Nutr. 2017 Jan; 8(1): 155S–164S. Published online 2017 Jan 11. doi: 10.3945/an.115.011114
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227968/

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