What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. The sedative effect of alcohol is especially strong at midday. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. It can cause insomnia, especially when consumed in large amounts or after 2 p.m. But to get the energizing effects of caffeine, you have to use it judiciously. Proteins and fats have glycemic indexes that are close to zero.Ĭaffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. In general, high-carbohydrate foods have the highest glycemic indexes. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil.
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