The key to energy

For sustained energy, your diet has to be an integral part of your overall lifestyle, not just some pre-vacation or New Years fad. Without question, it requires commitment and organization on your part. But the ultimate payoff is worth it, since you will have more fuel in your tank throughout the day. In turn, it will lead to more productive workouts and a body that's not only aesthetically pleasing but healthy as well. In contrast, if you don't fuel your body properly, you won't have energy and at the end of the day this will result in you feeling fatigued. Sure, if you had sugary foods all day, carbohydrates will allow you to work out and train. But without sufficient protein and its branched chain amino acids (BCAAs), you won't be able to dampen the catabolic effects of exercise – leading to greater muscle damage and an inability to repair the damage that does occur.

Energy Secrets Eating enough
First and foremost, energy comes from calories - carbs are an important source of energy. Protein is vital to both muscles and energy. Your remaining calories should come from fat, especially healthy unsaturated sources.
Eating often
Frequent eating keeps blood sugar levels consistent, preventing a series of energy highs and lows throughout the day. Nourishing your body every few hours ensures that your muscles and your brain receive enough glucose and other nutrients. Research shows that the timing and frequency of carbohydrate intake in particular is crucial for maximizing exercise capacity. At the same time, including protein in every meal helps maintain a positive nitrogen balance