5 Ways to Perk Up

“There’s nothing magic about energy foods,” says Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook. Lots of foods without energy on their labels boost pep just as well as–or better than–products marketed as such.

A FRUIT SMOOTHIE
The fruit’s carbs and yogurt’s protein keep blood sugar steady for a lasting lift. Blend 1/2 c fat-free milk, 3 Tbsp low-fat vanilla yogurt, and 1/2 c frozen raspberries. 210 cal, 7 g pro, 45 g carb, 5 g fiber, 1 g fat, 0.5 g sat fat, 85 mg sodium

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A CUP O’ JOE

Coffee delivers at least as much caffeine as Red Bull but with antioxidants and anti-inflammatory compounds too. And if you drink it black, you avoid the calories and fat from sugar and cream. For extra kick, think Italian and order the double espresso. Per 6 oz serving of coffee: 2 cal, 4 mg sodium; per 2 oz double espresso: 1 cal, 8 mg sodium

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YERBA MATE TEA

This doesn’t only come in prepared drinks–you can buy the tea leaves loose or bagged. The longer you brew a cup, the more caffeine you’ll get. About 5 minutes will give you a good buzz. Per tea bag: 5 cal, 1 g carb, 1 g fiber

DOVE RICH DARK CHOCOLATE COVERED ALMONDS

They’ll provide the same filling combo of carbs and protein, plus a heap of healthy fats from the nuts. Per 13 pieces: 210 cal, 3 g pro, 19 g carb, 3 g fiber, 15 g fat, 6 g sat fat, 10 mg sodium

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A BANANA AND PEANUT BUTTER

Carbs in the banana (1 medium) provide energy, while the protein in the peanut butter (2 tsp) digests slowly to keep you feeling satisfied and energized longer. 170 cal, 4 g pro, 29 g carb, 4 g fiber, 6 g fat, 1.5 g sat fat, 50 mg sodium

201 comments

Roger M.
Past Member 3 years ago

Thanks.

Danuta Watola
Danuta Watola4 years ago

Thanks for sharing.

Robert O.
Robert O.4 years ago

Thanks.

Elizabeth Brawn
Elizabeth Brawn5 years ago

thank you, also rooibus tea is very energising

irene fernandez
irene Fernandez5 years ago

Does the label matter? I buy dark chocolate covered almonds but they are not Dove and still get my enery fix.
I love PB!

Monika K.
Monika K.5 years ago

The first and the last recipe. Yay! o/

Cheryl B.
Cheryl B.5 years ago

thanks.... sounds great

Cheryl B.
Cheryl B.5 years ago

thanks for the info

Sam T.
Sam T.5 years ago

An Elvis sandwich will be the perfect energy snack! Peanut butter, banana, and whole wheat bread combine in a warm medley of delicious! Thank you!

Ida J.
Ida J.5 years ago

Thank you