5 food tips for boosted energy and healthy skin

1. Build every snack around protein, fibre, and colour Protein slows the sugar rise. Fibre feeds the gut bugs. Colour adds antioxidants that help your skin! Snack ideas:

⭐ Yoghurt with berries and a sprinkle of oats

⭐ Carrot sticks and sliced peppers with hummus

⭐ Cheese with apple and oatcakes

⭐ Peanut or seed butter on a rice cake with banana

⭐ Edamame with a few salted cashews Charlotte’s top tip: Keep snacks simple, packable, and repeatable to boost focus, mood, and your skin!

2. Add omega 3s a few times a week Omega 3s support brain function and a calmer inflammatory response – it’ll help with mood and breakouts. ⭐ For school: think sushi rolls or a tuna and sweetcorn pasta salad made with half yoghurt and half mayo. ⭐ At home, try crispy salmon bites in the air fryer, salmon pasta bake, or trout tacos. ⭐ For plant-based eaters, think about adding an algae omega 3 supplement and plant sources like chia, ground flax, walnuts.

3. Go easy on caffeine We know it seems like the easy option for a quick energy boost, but keep energy drinks and strong coffee for occasional use.

You can also choose decaf after midday so sleep, skin repair, and focus stay in tact. Don’t worry, your matcha obsession doesn’t have to go anywhere. It’s actually a pretty good alternative – it contains L-theanine, an amino acid that supports calm by influencing GABA - our calming neurotransmitter.

4. Smart hydration Even slight dehydration impacts focus and makes afternoon fatigue worse (we all love a mid-afternoon nap, but it’s counter-productive if you’re trying to revise or 15 mins into double maths). Drink water often through the day. Herbal teas in the evening are also a great idea. Bananas, nuts and seeds are snacks packed with potassium and magnesium, to support the nervous system and the skin barrier. They also help hydration land properly in body. If you’re into your sports, you might want to try adding electrolytes occasionally around training.

5. Eat regularly, especially a protein-rich breakfast We’re not talking about protein powders or a gym bro-style meal. Breakfast within an hour of waking helps calm that blood sugar rollercoaster that can drive spikes linked to spots. Simple ideas work: think eggs on toast or overnight oats with yoghurt. No time in the morning? Keep a zip lock bag of frozen fruit and veg ready to blend with water, oats, and a plain protein powder!