Quick Energy Foods

Whether you're having breakfast on the go to start your day, or just grabbing a snack on your way to your daily workout, a supply of quick-energy foods will give you the get-up-and-go you'll need to raise your energy quickly, as well as maintain that energy throughout your day.

Complex Carbohydrates

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

Protein-rich foods will help with muscle recovery and aid in oxygen transport throughout your body to keep all your muscles and organs breathing.

Examples

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).

When to Eat

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.

Myths

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.

Resources

• The USDA's My Pyramid Tracker provides additional info on energy foods