Energy in Food: Rocket Fuel or Marketing?
What comes to mind when you hear the word “energy” in reference to food or drinks? Most people think of the quick boost from caffeine (coffee and energy drinks), or the alertness that makes you feel like you can conquer the world. And while that’s not wrong, there’s another meaning of “energy” that could be working against your goals.
“Energy” is also another word for calories. By definition, a calorie is a unit of energy. So, when food is described as “high in energy,” it usually means that it’s high in calories. Any food or drink with calories contains potential energy (the kind your body uses to stay alive, powering your organs, blood flow, and brain activity). If you take in more energy than you burn, the excess is stored, often as body fat.
This isn’t necessarily a bad thing, and calories themselves are not the enemy. Storing the energy that we don’t use is just the body's way of protecting itself, a trait we inherited from our ancestors who faced months of food scarcity.
So, what about foods marketed as “lasting energy,” “sustainable energy,” or “steady energy”? That’s clever marketing, and can be misleading.
You’ll often see these claims on whole-grain cereals, granola bars, and other grain-based foods, as well as on snacks like date balls, power bars, and trail mixes. While not all of these products get their “energy” from grains (date balls, nuts, etc.), whole-grain fiber does digest more slowly than refined grains (think white bread, rice, pasta, and sugary cereals), which does mean a steadier release of energy and fewer blood sugar spikes and crashes.
What it doesn’t mean is that food will give you a caffeine-like rush or fuel you like a rocket for the next six hours. Think of slow-digesting carbs as the tortoise in the classic story: they get you there steadily, but don’t expect a caffeine-style sprint.
Energy comes from three sources: carbohydrates, fat, and protein. Protein can be used for energy, but it’s not the body’s preferred fuel source. Carbs are digested more quickly (particularly refined carbs), making carbohydrates the body’s favored source of energy. But refined carbs can also lead to blood sugar spikes and crashes that people try to avoid. This is why slow-digesting carbs produce steady energy.
Fat is another slowly digested energy source, but it provides more calories per gram than carbohydrates and protein. If you eat high-fat foods but don’t use that energy, your body will store it for later.
There are times when quick-digesting high-energy foods are beneficial. Athletes, for example, perform best when they consume these foods before training or competition. Many sports products are specifically designed for people training for hours at a time. If you aren’t doing that, extra carbs from sports drinks, gels, or power bars can add more calories than you need, which may contribute to unwanted weight gain.
So, what should you do?
Everyone has different energy (calories) needs based on their genetics, age, sex, activity level, and health. That’s why some people can eat more calories and remain lean, while others need fewer calories to achieve the same results.
If you want a quick caffeine boost, enjoy caffeinated products in moderation. If you’re looking for sustainable energy, a slow-digesting snack or meal is your best bet. Balancing meals with carbohydrates, protein, and healthy fat will give your body a steady supply of energy and nutrients.
What’s the takeaway?
“High-energy” food usually means high in calories.
“Energy” on labels doesn’t always mean a quick caffeine-style boost.
More calories don’t automatically equal more alertness.
If you’re tired, the solution may not be more food; it could be sleep, stress, or caffeine habits.
Sports products are tools, not everyday necessities.
High energy doesn’t automatically mean more nutritious.
Fat contains the most energy (calories) per gram.
Whole-grain carbs digest more slowly and provide steadier energy.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.