Which Nutrients Give the Body Energy? Overview of Energy Sources

In short: Energy comes from the macronutrients: carbohydrates and protein with 4 kcal per gram each, fat with 9 kcal per gram. Vitamins, minerals and water provide no energy, but they are needed so the body can use it. For more energy in everyday life, complex carbohydrates, protein, healthy fats and enough fluids help. Updated: October 2026.

Macronutrients are the nutrients your body needs in larger amounts because they mainly provide you with energy. Macronutrients include carbohydrates, fats and protein. Each of these nutrients has its own special role when it comes to supplying energy.

Carbohydrates

Carbohydrates are the most important energy suppliers for your body. They consist mainly of glucose, a simple sugar that can be converted into energy quickly. As soon as you eat carb-rich foods like bread, pasta or fruit, digestion starts right in the mouth. The carbohydrates are broken down into simpler sugars, which are then absorbed into the bloodstream and transported to the cells. There, glucose is broken down mainly through a process called glycolysis, which produces energy in the form of ATP (adenosine triphosphate). ATP is like a little energy store in your cells that you need for everything, from moving muscles to thinking.

The advantage of carbohydrates is that they give your body quickly available energy. That's especially useful when you need a lot of energy in the short term, like during sport or a quick sprint to work. Excess glucose that your body doesn't use straight away is stored in the liver and muscles as glycogen. When needed, this glycogen can be converted back into glucose to cover your energy needs.

Fats

Fats are incredibly efficient energy suppliers. One gram of fat provides about 9 calories, which is more than twice as much as a gram of carbohydrates or protein. When you eat fatty foods, the fats are broken down into fatty acids and glycerol. These fatty acids can then serve as an energy source in various tissues and organs, especially when carbohydrate intake is low or you need energy for longer, like on a long hiking day.

Besides supplying energy, fats also help with the absorption of fat-soluble vitamins (A, D, E and K), the building of cell membranes and hormone production. Your brain and nervous system in particular rely on fatty acids to function at their best. Fats are also the body's preferred form of energy storage. Excess calories that you don't use straight away are stored as fat reserves, which can be converted into energy when needed.

But not all fats are equally good for you. Healthy fats, like those in nuts, seeds, avocados and fish, are better for your heart and body than unhealthy trans fats and saturated fats, which are often found in processed foods and fatty meat. So pay attention to which fats you eat to supply your body at its best.

Protein

Protein is also an energy supplier, but that's not its main job. It provides about 4 calories per gram, just like carbohydrates. However, the process by which your body turns protein into energy is quite involved. Before amino acids (the building blocks of protein) can be converted into energy, they have to go through several steps, including gluconeogenesis. That's a process in which your body produces glucose from non-carbohydrate sources in the liver and kidneys.

Most of the time your body doesn't use protein as its primary energy source, but as building blocks for tissue, enzymes, hormones and antibodies. If you don't take in enough carbohydrates or fats, your body falls back on protein, which often leads to a loss of muscle mass. That's why it's important to eat enough carbohydrates and fats, so your protein can be used for its actual jobs.

Overall, a balanced diet rich in carbohydrates and healthy fats makes sure your protein keeps its important role as a building material for the body and isn't misused as an energy source.

Micronutrients for metabolic processes and more

Micronutrients are small but very important nutrients that your body only needs in tiny amounts. Although they don't provide energy, they are essential for many processes. They include vitamins, minerals and trace elements. They play a key role in metabolism and help with enzymatic reactions. You'll find micronutrients in foods like fruit, vegetables, nuts and wholegrain products. Even though they don't give energy, they are crucial for your health and wellbeing.

Natural energy sources

Theine

You may have wondered why tea feels different from coffee even though both contain caffeine. The reason is that tea also contains a substance called theine, which is essentially the same as caffeine but acts differently in the body. How strongly the theine in your tea works depends on the steeping time and the water temperature.

Unlike coffee, tea also contains the amino acid L-theanine, which has a calming effect and softens the caffeine effect. That's why many people find the energy boost from tea gentler and longer-lasting. Theine is released more slowly, so the invigorating effect sets in gradually and lasts longer than with coffee. This is also down to the antioxidants in tea, which release the caffeine into the blood more slowly. As a result you feel less wired and the energy arrives more evenly. Whether you prefer black tea, green tea, white tea or oolong, the caffeine content is mostly similar and provides mild but steady alertness.

Guarana and mate

Guarana and mate offer an interesting alternative to coffee and tea. These two plants also contain caffeine, but it is released more gently. Guarana nuts even contain three times as much caffeine as coffee beans, but the amounts used in drinks are much smaller. Guarana and mate provide a slow, steady flow of energy that doesn't hit as abruptly as with coffee or pure caffeine.

Both plants contain tannins, which release the caffeine more slowly. They also have the plant compound theophylline, which raises blood pressure and promotes circulation, as well as catechins, which are said to have anti-inflammatory effects and to act against viruses, fungi and bacteria. Choline, another component, may improve the performance of brain, nerves and muscles.

Guarana and mate are therefore ideal for people who are sensitive to caffeine but still need a light energy boost. They're also easier on the stomach because they contain less acid than coffee. In our ginger shot Fast Lane we combine the invigorating effects of guarana and mate for a mild but effective energy boost.

Which foods give energy?

For lasting energy, a combination of slowly available carbohydrates and protein is worthwhile. Good sources are oats, wholegrain bread, potatoes, pulses, bananas, nuts, eggs, yoghurt and veg. You get quick energy from fruit or juice, for example from our cold-pressed juices. You can read more about what your body needs every day in Which nutrients does the body need every day?

These nutrients drain your body's energy

Some foods you eat give your body little in return and can even cost it energy. These “empty calories” are often found in foods that take a lot of energy to digest and metabolise without giving your body useful nutrients like vitamins or minerals. The result? You feel tired and drained. It therefore makes sense to cut down on these foods and go for nutritious alternatives instead, such as wholegrain products, fresh fruit, vegetables, lean protein and healthy fats.

Sugary drinks

Sweet drinks like lemonade, energy drinks and sweetened juices are full of simple sugars, especially fructose, which makes your blood sugar shoot up. A rapid drop follows shortly after, often leaving you feeling tired and sluggish. These drinks provide calories, but almost no useful nutrients. For more energy, reach for water or unsweetened tea instead.

Highly processed sweets high in sugar and fat

Processed snacks like biscuits, cakes and other sweet treats are usually packed with sugar and unhealthy fats, but offer hardly anything your body really needs. These treats quickly lead to a blood sugar high, followed by an energy-draining low. If you're looking for a snack, it's better to choose something that's both tasty and nutrient-rich, like nuts or fresh fruit.

Refined carbohydrates

Foods like white bread, white pasta and white rice are made from refined flour, which contains hardly any fibre or nutrients. These “fast” carbohydrates are quickly turned into sugar, which in turn leads to swings in your blood sugar level and a feeling of having no energy. Choose wholegrain products instead, which provide longer-lasting energy.

Alcohol

Alcohol is another source of calories that does your body more harm than good. It contains plenty of calories, but no nutrients. Your body treats alcohol like a poison and tries to break it down as quickly as possible, which costs important energy and slows down other metabolic processes. Drinking a lot of alcohol can also lead to dehydration, which drains your energy even further. To stay energised, it's better to enjoy alcohol in moderation or avoid it altogether.

frank. products you should know

At frank. we stand for products that make no compromises between taste and nutrients. We place great importance on our products being made from especially high-quality, fresh and unprocessed raw ingredients that are naturally rich in nutrients.

To make sure these valuable nutrients are kept in our juices, we rely on clever production methods like cold-pressing and HPP (high-pressure processing) without heating. These techniques help us preserve the natural nutrients, so you get the best for your health from every sip. That way you can count on frank. giving you not only great taste, but also maximum nutrients.

To make sure the nutrients in our products are preserved as well as possible, we rely on smart production methods, like cold-pressing and HPP treatment without heating, for our juices. This method lets us keep the valuable nutrients and so makes sure you get the most out of our products for your health.