Complex carbohydrates provide a lot of immediate energy and are the best carbohydrate for you to consume. This includes fruits, vegetables, and whole grains. Healthy proteins also provide a longer term spread of energy, like from egg whites or natural peanut butter, and a little fat will help you go a long way, again from natural peanut butter, avocados, or fish.
Water also provides a lot of energy. It is necessary for all of our bodies processes and is the most vital nutrient for our bodies. Even with this information, most people do not consume enough water and often are chronically mildly dehydrated which could lead to fatigue, exhaustion and other energy drainers. Try to eat fruits that are high in water content, such as oranges or watermelon, and drink lots of tea or naturally flavored water to sneak some extra fluids into your diet.
A balanced diet is the best type for all goals. This gives you a consistent and stable amount of energy and is best for your health. For a boost, though, have something with protein or complex carbohydrates.
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