Eat for All-Day Energy

Quick: Name your usual tiredness fix. If you said a cereal bar or a coffee drink, you're not getting an effective boost--and may even be setting yourself up to crash later on. "The food you eat is like the gas you use to fuel your car," says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association. "Without enough of it--or the right kind--your energy will stall." Luckily, certain foods can help fight fatigue . 

Here are some of the top stamina sappers you may encounter, and what to eat and drink more of (sample menus included!) to stay sharp, focused, and energized all day.

 

Energy Sapper: Stress

Tension, whether it's caused by your job, kids, or caring for aging parents, triggers a surge in hormones such as cortisol and adrenaline, which can lead to fatigue and related symptoms like headache and back pain. A stressful lifestyle may also leave you with little time to prepare energizing, healthful meals.

Eat more:
Carb-rich foods

Healthy treats such as half of a whole wheat English muffin with fruit spread are rich in carbohydrates, which can boost your levels of serotonin, a calming brain chemical.

Chocolate

Nibbling on a few squares of dark chocolate may work, too--it's packed with caffeine and theobromine, mild mood- and energy-boosting stimulants, according to UK researchers.

Fluid-filled foods

"Food accounts for about 20% of our daily fluid intake," says Samuel N. Cheuvront, PhD, RD, a principal investigator with the US Army Research Institute of Environmental Medicine. Staying hydrated is one of the simplest ways to keep energized and focused. A recent study of athletes found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. To eat for energy, avoid dry packaged snacks such as pretzels, which lack sufficient fluid to aid hydration. Instead, opt for water-rich snacks, including fresh produce. Foods that swell up during cooking--such as oatmeal or pasta (which is nearly 65% water)--are also smart choices.

Drink more:
Tea A recent report found that pairing caffeine and the amino acid L-theanine, both present in tea, decreased mental fatigue and improved alertness, reaction time, and memory. What's more, black varieties can help you recover from stress, according to researchers at University College London. In their study, adults who drank tea four times a day for 6 weeks had lower levels of the stress hormone cortisol after a tense moment, compared with those who drank a tealike placebo.

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