Nutritionists reveal healthier coffee alternatives that will give you energy without the crash

While some of us can't start our days without coffee, others may have a hard time handling some of the side effects of the beloved drink... especially the mid-afternoon crash.

Thankfully, experts have spoken exclusively with DailyMail.com about some healthier caffeine alternatives that will give you a boost of energy without causing a crash later on.

Registered dietician and nutritionist Melanie Murphy Richter explained that it's not uncommon for people to rely on coffee to push them through the day.

But she warned that if often leads to a crash midday, which is why switching to a caffeine alternative might be better. 

'While coffee feels like it’s giving you energy, it’s actually just stimulating your nervous system, often leading to a crash later on. True energy comes from deep, cellular nourishment, stable blood sugar, and a well-regulated circadian rhythm,' she said. 

Family medicine expert and health consultant Dr. Jamie McManus told DailyMail.com that coffee doesn't cause a crash for everyone - as every person is different.

'There are several factors, including genetics, how much and the source of caffeine that determine how caffeine affects individuals,' Dr. McManus said. 

She explained that if you experience extreme fatigue, difficulty concentrating, or irritability a few hours after having your morning cup of coffee, it might be time to consider switching to another source of energy.

So whether you're looking for ways to wean off of your daily cup of joe or cut it out completely, here are some healthier alternatives that will help you avoid the crash. 

Functional mushrooms 

Richter revealed that certain functional mushrooms like shilajit can boost your energy.

'This ancient mineral-rich resin is packed with fulvic acid and trace minerals that help enhance mitochondrial energy production,' she explained.

'Basically, it helps your cells make energy more efficiently.' 

Vitamin B-rich foods  

'B vitamins play a huge role in energy metabolism,' Richter said.

Therefore, if you have low levels of vitamin B, you probably have low energy. 

Richter explained that you can get vitamin B from nutritional yeast, leafy greens (like kale and spinach), and from proteins like salmon, lentils, and eggs. 

Coffee-free energy drinks

Sure, coffee may not be working for you - but that doesn't rule out every other energy drink.

Opting for healthier energy drinks can be a guaranteed way to get a boost of energy without experiencing the same crash as coffee.

Richter suggested dandelion root tea and golden milk as alternatives.

She also recommended matcha, which 'still has caffeine but releases energy more slowly, thanks to L-theanine (which helps prevent crashes).'

Protein smoothies

Dr. McManus explained that a protein smoothie is on the top of her list when it comes to coffee alternatives that give people a boost of energy.

She said that an option with around 15-20 grams of protein and five grams of carbs is the sweet spot. 

According to the expert, protein helps with slow-release energy while carbs are great for quick energy. 

She also said that it's OK to add some sugar as it isn't actually your enemy.  

'Yes, a little bit of sugar fuels energy directly to your brain and muscles,' Dr. McManus said. 

Bananas

There's a reason you'll see people chomp down on a banana before a work out - they're a great source of energy. 

'Bananas are one of nature’s best quick energy boosts; they are full of vitamins, minerals and slowly digested carbs. Practical, portable and easy on the budget,' Dr. McManus said. 

Water

You may not believe this, but hydration really is the key to feeling energized.

'There is a plethora of hydration drinks available but it is the water that facilitates many energy processes in our cells that support our cognitive functions as well as powering our muscles,' Dr. McManus said.

If you're someone who doesn't like the taste of water or struggles to drink enough every day, she recommended you try fruit or veggie-infused options.  

Peanut butter and jelly sandwiches 

You can't go wrong with a PB&J - because both peanut butter and jelly are great for giving you a burst of energy. 

'Jam provides the quick boost, sustained by a slice of wholegrain bread with more slowly digested carbohydrates topped off with your favorite nut butter which provides healthy fats that are very slowly digested - so quick and sustained energy without a crash,' Dr. McManus said.