Put down that energy drink with the outrageous name. Even if you’re dead tired, you’ll be better off grabbing a healthy snack than downing that chemical cocktail.
“We put so much emphasis on caffeinated drinks, but those just spike up your energy before slowing you down,” says Jim White, R.D., owner of Jim White Fitness in Virginia. “Get rid of this idea of a quick fix.” Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets, pastries, or even granola bars boost energy, but that energy quickly plummets.
Read on to discover 10 healthy foods that can make you feel more alert, ward off muscle fatigue, and give you the get-up-and-go you need to power through your day.