Nutrition for Sustained Energy

Energy isn't about caffeine and sugar. It's about stable blood sugar and proper fuel timing.

Start with Protein

Every meal should include quality protein. It stabilizes blood sugar and provides lasting energy.

Time Your Carbs

Save complex carbs for when you need them—before and after activity. Keep them moderate at other times.

Fat is Your Friend

Healthy fats slow digestion and extend energy release. Avocados, nuts, olive oil, fatty fish.

The Energy Killers

Sugar Crashes

Quick spike, hard fall. Minimize refined sugars.

Dehydration

Often mistaken for hunger or fatigue. Drink water first.

Irregular Eating

Skipping meals tanks energy. Eat consistently.

The 80/20 Rule

Perfection isn't the goal. Eat well 80% of the time. Enjoy life the other 20%.

Listen to your body. Notice how different foods make you feel. That feedback is more valuable than any diet plan.