How to Structure Your Day for Maximum Energy

Here I’m going to go over some quick, easy tips that you can use right away to attack your day with more energy

As you go about setting up an ideal nutrition plan, one thing that’s going to be important for you to keep in mind at all times is maintaining high energy levels.

The timing of the foods you eat and how you go about structuring your meals is going to have a significant influence on your day-to-day functioning. When you set up a proper diet that fits your tastes and lifestyle, you’ll see greater success.

The Details

• Never skip breakfast. Skipping breakfast is the fastest route to a mid-morning energy crash.

• Eat a balanced breakfast. When it comes to preparing your breakfast, serve up a mix of lean proteins, complex carbs and healthy fats.

• Avoid too much caffeine. Don’t drink more than one cup to get your day going, or you will suffer a crash mid-afternoon when it wears off.

• Drink plenty of water. Staying well-hydrated is a great way to boost your energy levels and stave off hunger. Nothing hydrates better than water.

• Eat a lunch that’s high in protein, moderate in carbs, and moderate in fats. Balance is always key to a proper diet.

• Avoid carb-laden mid-day meals. Eating too many carbs at lunch will cause a mid-afternoon slump brought on by a drop in blood sugar.

• Avoid alcohol at lunch. It will only cause your energy to decline, despite any relaxation benefits you may receive.

• Power through the afternoon with protein. Eating a small protein-based snack, like pumpkin seeds or cottage cheese, is a great way to keep your energy level up in the last half of the day.

• Avoid the vending machine. These snacks are high in carbs, especially sugar, and will cause an immediate energy burst followed by a crash.

• Sip green tea if you need something other than water. It’s lower in caffeine and will also offer antioxidant benefits.

• Get up and walk around periodically throughout the day. Getting your blood circulation going is a fast way to boost energy.

• Power walk after work. To get your energy level up, walk for 10–15 minutes to jumpstart your evening so you won’t go home and immediately crash on the couch.

• Eat a dinner meal that contains lean proteins, greens and healthy fats.

• Get out of the house after dinner. Sitting around watching TV or staring at the computer is a fast energy drain and can contribute to fat gain.

The Bottom Line

Start paying attention to not only what you are eating on your diet, but the manner in which you are serving your food. By structuring your diet properly, you’ll be eating the nutrients you need at the times your body needs them most, thus sustaining higher energy levels from sunrise late into the night.