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The All-Day Energy Guide

You need high-octane fuel for your action-packed day. Gas up and go with our sunup-to-sundown engine-revving plan.
Woman eating bread Wake-Up Call

Good start -- you managed to peel away from your comforter with only minor separation anxiety. Now it's time to snap to it. First order of business? Eat! Or risk going into energy debt later in the day. "A balanced breakfast raises blood sugar, which perks you up, and it also stokes your metabolism -- your body's chemical 'on' switch, which helps you burn calories throughout the morning," says Molly Kimball, RD., sports dietitian at Oschner's Elmwood Fitness Center in New Orleans. To get the biggest bang, build your breakfast from these foods and drinks.

Peanut or Almond Butter on Whole-Grain Toast
Protein and heart-healthy unsaturated fat are digested more slowly than carbs, releasing a steady stream of energy.

Smoked Salmon with a Scrambled Egg
The fat fills you up and prevents an energy crash before your next meal; omega-3 fatty acids minimize minor inflammation in muscles after exercise (sore calves can certainly slow your roll!).

Oatmeal or Oat-Bran Cereal with Nonfat Milk
Soluble fiber keeps blood-sugar levels even so your energy output stays constant.

Whole-Grain Bagel and a Glass of O.J.
B vitamins help your body convert protein and carbs into energy.

Cup of Coffee
Women who drank 12 ounces of joe (about 140 milligrams of caffeine) showed improved mental alertness in one study.