5 FOODS THAT BOOST ENERGY

Need a quality pick-me-up? Stock up on these items next time you're at the grocery store and use them next time you're feeling sluggish.

Sure you love your egg whites, but don't forget to throw in a whole egg from time to time. Egg yolks are rich in B vitamins, which help convert food into energy. Whole eggs are a fantastic source of protein that provide long-lasting energy and help repair muscle after an intense workout so you can be back at in the gym the following day. Bonus: research has found that those who consumed two eggs and toast for breakfast lost more weight (by 65 precent) and had more energy than the control group.  

Three out of four Americans are chronically dehydrated today. And that's a shame because drinking enough water every day can dramatically increase physical and mental performance. "Working with athletes, especially this time of the year, I remind them over and over in regard to the power of proper hydration," said Chad Case, franchisee of the Max Muscle stores in Lincoln and Bellevue, Nebraska. "Just being dehydrated by 2 percent can cause a dip in mental and physical performance." He suggests carrying a 20-ounce water bottle around with you and refilling it every 3 to 4 hours throughout the day.

Noshing on celery is a brilliant way to boost energy while conserving calories (Hello! Only 6 calories per stalk!). Packed with fiber and vitamins B and C, celery also helps to balance potassium and sodium levels. Snack on celery with hummus or peanut butter to enjoy even greater energy boosts. Bonus for men: Celery can help boost testosterone, too!

A recent study found that beetroot juice significantly boosts workout stamina as it has a positive affects on how the body processes nitrate into nitric oxide, thus reducing the amount of oxygen burned by the body during a workout. Beets are fat free, and they're loaded with all kinds of goodies: vitamins A and C, phosphorous, magnesium, calcium, iron, potassium, niacin, biotin, fiber and folic acid to detoxify the body and help produce new cells. Even if you're not working out, beets provide a burst of energy without packing on calories.

World production of coffee is estimated at 110-120 million bags per year, according to Coffee-Satistics.com with Americans drinking 400 million cups of java per day! The caffeine in coffee gives us that lovely "jolt" of energy we crave, helping to improve mental and physical  performance. Tip: include skim milk in your coffee for more sustained energy throughout your day. MS&F