How To: Eat for maximum energy

Candy bars are tasty but all they do is spike your blood-sugar momentarily leaving you with and energy crash. For high, sustained energy you will need a balanced diet full of complex carbohydrate and protein.

Skip the energy drinks and extra large lattes and follow these simple guidelines to get all the energy you need from your food.

You Will Need

* Breakfast
* Complex carbohydrates
* Good fat and protein
* Frequent small meals
* Water
* Fresh fruit (optional)

Step 1: Don't skip breakfast

Eat breakfast every day. You need to put fuel in to get energy out, and after a full night's sleep you're running on empty.

Step 2: Skip the low-carb diet

Make complex carbohydrates the centerpiece of your diet. Carbs supply energy; you should get about half your calories from them.

Complex carbohydrates from whole grains, fruits, and vegetables provide steady, lasting energy. Simple carbohydrates spike your blood sugar, causing a sugar rush and then a crash.

Step 3: Eat good fat and high-quality protein

Include unsaturated fat and high-quality protein in your diet. Good fats from such sources as olive oil and nuts are a healthy concentrated energy source. Protein helps the body regulate energy use.

Step 4: Eat more often

Eat more often. Frequent small meals – five or six a day – keep your metabolism up, your blood sugar stable, and your energy level constant.

Step 5: Eat less

Don't eat too much. Overeating can literally weigh you down and start a negative energy spiral.

Eat whole fresh fruit for snacks. The fiber in fruit makes your body burn its sugars slowly, for long-lasting energy.

Step 6: Drink more

Drink plenty of water because dehydration leads to fatigue.

Step 7: Drink less

Cut back on alcohol and caffeine. Alcohol disrupts sleep, leaving you tired the next day and the temporary boost from caffeine eventually leads to an energy letdown.