Keeping your tank full is very important so you don’t end up being unable to focus and not being able to keep your eyes open. Sometimes it may be you are not getting enough sleep but, it probably is because of what you are eating.

    Here are some tips to make you keep your energy constant through the day.

    Don’t go hungry. It’s difficult to do anything if you haven’t eaten enough or at all, so to keep our blood sugar from dropping, you need to eat small meals during the day. It is recommended to have three normal sized meals plus two snacks per day. Choose things that are whole-grain like oatmeal with fruit.

    Don’t go thirsty. If you don’t have enough to drink you can get light-headed, dizzy, headachy and a little confused. An increased heart rate and breathing rate are common, too. Drink 6 to 8 glasses of water a day to prevent this from happening to you.

    Save your sport drinks. Plain water does the trick for hydration but if you easily tire out when you exercise a sports drink will be for you. Sports drinks have glucose, a sugar your body uses for energy, and electrolytes, something you lose when you sweat.

    Pick the best protein. Protein doesn’t give you a big burst of energy that would get from fruits or bread, but it will give you the power for your levels to be even. Some good sources of protein include chicken, fish, lean meat, low-fat dairy, buts and nut butters.

    Include supplements to your daily routine. A lot of energy comes from making sure you are eating the right things. To make sure everything is covered taking a multivitamin can be your extra insurance.

    Limit the fat you eat. If you are eating fat for energy it doesn’t really need to be there. Usually it just ends up making you feel sluggish. Fat slows digestion. Make sure you are getting all your vegetables and fruits in during the day. It will be a great pick me up!

    飽腹很重要，這樣你就不會難以集中注意力，也不會覺得眼睛睜不開。有時候可能因為睡眠不足，但更可能和你吃的東西有關(guān)

    這里有幾個能讓你整天精力充沛的方法

    別餓著不吃飽或不吃東西是很難做事情的，所以為了保持血糖濃度穩(wěn)定，你每天就需要加點(diǎn)小餐。也就是建議你除了一天三正餐之外，還得吃些小點(diǎn)心。選些粗糧食品如水果燕麥。

    別渴著如果你一天沒有攝取足夠的水，你就可能感覺頭暈，頭痛，還可能有些迷糊。心跳加快呼吸頻率升高也很正常。一天6到8杯水可以避免出現(xiàn)這些情況。

    準(zhǔn)備一些運(yùn)動飲料白開水在你的身體內(nèi)進(jìn)行水合作用，但是如果你很容易感覺疲勞的話，運(yùn)動飲料就很適合你。它包含提供人體所需要能量的葡萄糖和出汗時所流失的電解質(zhì)。

    選優(yōu)質(zhì)蛋白質(zhì)蛋白質(zhì)不會象水果或面包那樣一下釋放很多的能量，但它會讓你的身體能量保持基本恒定。優(yōu)質(zhì)蛋白質(zhì)來源包括雞，魚，瘦肉，低脂奶類，堅果

    日常附加物吃得好才能精力充沛。吃些多維生素片是保持一切正常的額外保險。

    限制脂肪的攝入如果你想以攝取脂肪了獲得能量，大可不必。通常它們只會讓你反映遲鈍。脂肪能夠減緩消化。每天攝取充足的水果和蔬菜，會使你大有改善。