- Healthful, quick-energy foods such as complex carbohydrates are in the lower glycemic index range; they'll slowly and steadily raise your blood sugar, resulting in a quick energy boost. Foods on the higher end of the glycemic index will give you a fast sugar high, but the jolt won't last long and will lead to a fast crash.
- Protein-rich foods will help with muscle recovery and aid in oxygen transport throughout your body to keep all your muscles and organs breathing.
- Combine complex carbs (fresh fruit such as apples and bananas) with protein (nuts or sugar-free natural nut butters, low-fat dairy foods, egg whites, fish or chicken breast).
- Eat an energy-rich snack about an hour before you'll need it, and full meals two hours before, to give your body time to digest.
- Nutrition bars won't necessarily give you the boost you want. Those that are high in sugar and refined flours can result in a quick crash.












