A healthy diet (at least 1,500 calories a day) that minimizes refined sugar and junk food and includes whole grains, lean protein and a variety of fruit and vegetables suggestions you've no doubt heard before—is the perfect energy-inducing strategy. Use these tips to stay charged:
GET IN A MORNING MEAL.
Dress up your high-fiber breakfast cereal with a banana or some berries for added oomph in the a.m. 'These fruits are a good source of vitamin B6, which helps replenish oxygen-rich red blood cells,' says Felicia Stoler, M.S., R.D., nutrition coordinator for the New York City Marathon/New York Road Runners. Other high-energy breakfasts include a whole-wheat burrito with egg whites and salsa.
MUNCH BETWEEN MEALS.
Snacking can help you avoid an energy crash by keeping your blood sugar steady. Eating a combination of complex carbs and protein with a dash of healthy fat is your smartest invigorating strategy. Almonds mixed in with plain yogurt or peanut butter smeared on an apple are easy at-your-desk options.
PACK A POWER LUNCH.
The key to midday energy is to eat veggies and protein (top it off with a little fat). Good veggie choices include broccoli, red and yellow peppers, onions and tomatoes because they're chock full of phytochemicals and antioxidants, which are crucial for energy production. Protein helps build muscle and takes longer to digest so you have a constant afternoon energy supply. Opt for a hearty salad with plenty of high-quality, lean protein like low fat cheese, chicken or fish.
HAVE AN AFTERNOON SNACK.
A 1 p.m. lunch should stick with you till 4 p.m., which is when you need another carb/protein/fat snack to keep your body humming along until dinner.
FUEL UP AT NIGHT.
If you work out late in the day, make sure you eat about two hours before exercising and don't skimp on dinner afterward. If you don't fill up your tank after an intense session, you won't be as refreshed and recovered for your next workout. A post-exercise dinner is also a good time to eat foods high in zinc. The mineral is essential for energy production and for repairing muscle fibers after a workout. Get it in oysters, poultry, seafood and legumes.
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