Mix it upCombine carbohydrates and protein for meals and snacks. Carbs are the main source of energy for your brain and muscles, but if eaten alone they can bring on a sharp blood-sugar rise that's quickly followed by a crash. Combining carbs with protein, which boosts alertness, and a little fat slows the sugar rise to help sustain energy.
Be a grazer Eat every three to four hours to constantly fuel your body. Going too long without food can cause fatigue.
Keep portions smallVery large meals (especially those high in fat) can leave you sluggish because they demand increased blood flow to the stomach for digestion. That means less blood to other areas, including the brain.
Cook from scratch more oftenLimit processed foods because they can contain energy-robbing refined carbohydrates.
Stay hydratedSometimes fatigue is a sign of dehydration, so sip water throughout the day to get eight full glasses.
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