Nutrition Tip – November 6 2010


So, how exactly should you eat for energy?

  • Eat breakfast!  This will get you going.  Studies show better brain function and healthier weights among breakfast eaters.  If you’re not hungry for breakfast, you may be eating too much at night.  Start the day with some lean protein (ex: 2 eggs), high-fiber foods (ex: veggies scrambled with your egg and a whole grapefruit on the side), and some healthy fats (ex:  olive oil on your egg).
  • Eat a small portion controlled snack between breakfast and lunch.  Don’t graze; instead, eat a small amount of a protein (ex: nuts) and a healthy carbohydrate (ex: fruit).
  • Eat whole, fresh foods at lunch!  Wonder why you need an afternoon nap?  Look no further than your refined carbohydrate, high-fat burger lunch.  These foods will bring your blood sugars up, and then drop you back down into a barely-functioning, yawning, droopy-eyed office drone.  Instead, try lean protein, vegetables, and a serving of fruit.
  • Eat another healthy snack mid-afternoon.
  • Eat light at night!  Cover at least half your plate with colorful, vibrant vegetables, have a healthy portion of lean protein or fatty fish, and add a dash of healthy fats like nuts, avocado, or olive oil.  Just think of all the fuel you’ve already had during the day, and enjoy the feeling of being light and sleeping without a full stomach.
  • Skip the sugars.  If you want something sweet, look to fruit or very high cocoa dark chocolate.

Eating for Energy is about seeing your food as fuel and giving your body what it needs.  Again, it needs the calories and nutrients from lean protein, fruits and vegetables, and healthy fats.   These foods, when eaten in a healthy, consistent pattern will reward your body with consistent, high energy rather than daily ups and downs.

Kelli Jennings – Apex Nutrition, LLC

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    July 2024
    M T W T F S S


Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to

Nutrition Tips