What’s On Your Plate? Tips to Boost Your Energy Throughout the Day


How do you boost your energy during the day? Are you consuming the right foods to do so? Vitamin water, protein bars, and energy drinks: do you need them and do they actually have the ability to charge and recharge your battery?

As the saying goes “An apple a day keeps the doctor away.” Food is important for fueling the body. According to Nancy Clark, M.S., RD, “Whether you work out at the health club, compete with a varsity team, aspire to be an Olympian, or simply are busy playing with your kids, you can nourish yourself with a diet that supports good health and high energy, even if you are eating on the run.”

All-day energy comes from understanding your body and from understanding how to fuel the system. In other words, learning the most effective foods to consume and realizing that real food in the form of complex carbs, protein, and fiber provides natural energy throughout the day.

Think about what you eat and drink every day. Are you consuming the recommended daily amounts of fruits and vegetables? Do you check nutrition labels, monitor serving sizes, and choose natural ingredients whenever possible? Unhealthy foods may have become part of your daily diet and you don’t even realize it. There is hidden fat and sugar in many of the energy bars and sports drinks and you may be fooled by their healthy-eating claims.

Get started today to boost your energy. Track your food consumption for a week. Use the ChooseMyPlate.gov resources to determine if you are getting the recommended daily allowances for each food group. Make changes as needed. More than likely you may find that the working lunch is the biggest challenge and needs the most change especially when you want to beat that “afternoon slump.” Sunny Blende, M.S., Sports Nutritionist recommends a lunch that’s about 50 percent carbs, 30 percent fat, and 20 percent protein “to keep you energized and sated throughout the afternoon.” Learn more here about the healthiest work lunches to incorporate in your daily routine.

Need help and support to get you on the right track? Tools such as the LifeSpan Fitness Club can provide the guidance to get you started and help you achieve a healthy, active lifestyle. What are you waiting for?


  • Clark, N.; Nancy Clark’s Sports Nutrition Guidebook; Fourth Edition. Human Kinetics; 2008.

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