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Eating the right foods in the right combination and at the right time can give you the energy you need to blast through your workouts or simply to avoid the mid-afternoon crash. 

Keep in mind that eating a big meal just before a workout no matter how balanced will slow you down and zap your energy. The energy tips below will help you maintain a healthy weight and feel good all day long.

1.  Caffeine and sugar offer only temporary bursts of energy

You’ll crash soon after consuming them, so use both in moderation. I recommend a big cup of coffee right before each workout. The Caffeine will give you a good kick in energy and help mobilize fats. As a general rule, drink 2 glasses of water for every cup of coffee since caffeine has a dehydrating effect on the body.

2.  Feeling tired can be a symptom of dehydration

Be sure to drink plenty of water throughout the day. I recommend at least 10 glasses or a gallon of water a day for increased energy and aided fat loss. To ensure energy during exercise, drink water before, during and after your workout.

3.  Eat enough fiber

One often under-diagnosed source of low energy is a digestive tract that is not working right.  Be sure to eat plenty of fruits and vegetables. Your goal should be 20-25 grams of fiber per day.

4.  Choose the right energy bar

If you are on the run and really need a snack, look for an energy bar that’s about 200 calories and is nicely balanced with protein, carbohydrates and fats-and is low in sugar. Myoplex puts out some good bars, as well as, Cliff, Zone, Balance and O-Yeah bars are some of my favorites.

PRE-WORKOUT SNACK
Exercising on an empty stomach deprives you of the energy needed to get the most out of your workout. Eat a small snack, no more than 200 calories, 30-60 minutes before you exercise. Avoid pure carb snacks by eating some protein, which will take longer to break down and will keep your blood sugar levels steady. 

Some of my favorite snacks before an intense resistance training workout are: a Myolex Lite protein shake, an apple with a table spoon of natural sesame butter or almond butter, a plain yogurt with some walnuts and blueberries, just to name a few.

POST-WORKOUT MEAL
You should always aim for a balanced mix of protein, carbohydrates and healthy fats to replenish your body, for your post workout meal.  Remember, a great workout should never be an excuse to indulge in a pepperoni pizza or a cheese burger with fries afterward!

For breakfast try a 3 egg white omelet with low fat cheese, tomato and onion or a bowl of oatmeal, spiked with a scoop of whey protein, walnuts, blueberries and a table spoon of cinnamon flax seed oil.  

For lunch choose a salad with grilled chicken or a turkey with lettuce and tomato on whole grain bread with mustard (no mayo!).  Keep in mind that if you drink a lot of caffeinated beverages-such as coffee, tea or soda- you will be more dehydrated so drink plenty of water after you work out.

MID AFTERNOON PICK-ME-UP SNACK/MEAL
For many people, the 3 p.m. slump is often the most tempting time to settle for a quick, but not always smart energy fix. Keep healthy snacks handy to ward off an emergency trip to the vending machine or fast food joint. Aim for around a 200 calorie snack. 

Some of my favorites are a Myoplex protein RTD shake or bar, some raw nuts mixed in vanilla Yoplait yogurt (supplying both protein and healthy omega-3s), an apple with 2 low fat mozzarella cheese sticks or low fat cottage cheese with pineapples. 

Stay away from sugary drinks, processed high sugar snacks and fast foods. They will send your calorie count and blood sugar soaring and zap your energy shortly thereafter!