It's not easy getting eight hours of sleep per night. For those of us who are overstressed and sleep-deprived, there’s a healthy way—10 actually—to boosts energy and fuels workouts without the pending sugar crash that comes along with energy drinks. Lisa Moskovitz, RD, CDN, a sports nutrition expert, counselor and registered dietitian with NYC-based Nutrition Energy, shares 10 top energy-boosting foods that are probably already in your kitchen: 1. Eggs
“Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy and they also have Vitamin D to maintain strong bones. Plus, they’re one of the best sources of protein, which is essential particularly after an intense training session when muscle breakdown occurs the most,” Moskovitz says. Energy Tip: To cut back on saturated fat and excess calories, stick to 1 whole egg plus 2-3 egg whites for a lean energy-filled breakfast.
When you need a quick pick-me-up, a little caffeine can go a long way. “Shown to be effective for improving exercise performance, a cup of coffee might serve as the perfect pre-workout beverage,” Moskovitz says. “Adding skim milk not only offers plenty of calcium and vitamin D for stronger bones, but it also provides carbohydrates for fuel.” Energy Tip: A small amount of caffeine is all that’s needed to get the benefits. Order an 8-ounce hot or iced coffee.
Soybeans are high in energizing nutrients, particularly B-vitamins, copper and phosphorous. “B-complex vitamins work to break down carbohydrates we consume into glucose for fuel. At the same time they help transport oxygen throughout the body. Both copper and phosphorous are involved in converting eaten food into energy and releasing into cells so its available for use by the body. Edamame also delivers exercise-friendly carbs, fiber and protein for muscles. Just 1 cup of shelled soy beans packs in over 8g of filling fiber and 17g of protein,” Moskovitz says. Energy Tip: To aid in recovery, snack on a handful of edamame after a tough endurance training session. You can also add a touch of salt to replenish lost electrolytes.