Get more energy: all day How many times have you dragged your body out of bed or slogged through a 4 p.m. meeting and thought … Why? Why do I feel so tired? Here, the answers, plus simple diet, workout and sleep fixes to help you never say "tired" again. Read it, motivate to change your habits, then tell a friend to drop her latte and try this plan with you

Shape, April, 2006 by Liz Neporent

No more low-energy days!

If you're stuck in an eternal fatigue phase, we've got help in the form of what to eat, when to work out, even how to fake "high-powered-ness" when you're running on low.

Never seem to have enough oomph? You could be in the midst of an energy crisis--and not the oil kind. But what is energy, exactly? At its most basic level, it's your ability to do work or activity and it comes from the food you eat. But if you've ever come home exhausted after a marathon day only to be instantly revived by your pet's wagging tail or your child's angelic, finger paint-smudged face, you know being energized goes beyond what you had for lunch. "We have a tendency to think of energy as something physical--you have it or you don't," says Mary Ann Bauman, M.D., author of Fight Fatigue: Six Simple Steps to Maximize Your Energy (Tate Publishing, 2006). But your energy also ebbs and flows depending on your stress level, the amount of shuteye you get and your exercise routine. "Energy is also defined by your emotional state, the overall sense of well-being and satisfaction you feel from the relationships in your life," Bauman says.

The key to maximizing your energy stores is to fill your tank with positive fuel and minimize the things that suck your tank dry. Use this expert guide to get it, keep it, fake it and enjoy it!

EAT FOR ALL-DAY INVIGORATION

A healthy diet (at least 1,500 calories a day) that minimizes refined sugar and junk food and includes whole grains, lean protein and a variety of fruit and vegetables--suggestions you've no doubt heard before--is the perfect energy-inducing strategy. Use these tips to stay charged:

* GET IN A MORNING MEAL. Dress up your high-fiber breakfast cereal with a banana or some berries for added oomph in the a.m. "These fruits are a good source of vitamin [B.sub.6], which helps replenish oxygen-rich red blood cells," says Felicia Stoler, M.S., R.D., nutrition coordinator for the New York City Marathon/New York Road Runners. Other high-energy breakfasts include a whole-wheat burrito with egg whites and salsa.

* MUNCH BETWEEN MEALS. Snacking can help you avoid an energy crash by keeping your blood sugar steady. Eating a combination of complex carbs and protein with a dash of healthy fat is your smartest invigorating strategy. Almonds mixed in with plain yogurt or peanut butter smeared on an apple are easy at-your-desk options.

* PACK A POWER LUNCH. The key to midday energy is to eat veggies and protein (top it off with a little fat). Good veggie choices include broccoli, red and yellow peppers, onions and tomatoes because they're chock full of phytochemicals and antioxidants, which are crucial for energy production. Protein helps build muscle and takes longer to digest so you have a constant afternoon energy supply. Opt for a hearty salad with plenty of high-quality, lean protein like lowfat cheese, chicken or fish.

* HAVE AN AFTERNOON SNACK. A 1 p.m. lunch should stick with you till 4 p.m., which is when you need another carb/protein/fat snack to keep your body humming along until dinner.

* FUEL UP AT NIGHT. If you work out late in the day, make sure you eat about two hours before exercising and don't skimp on dinner afterward. If you don't fill up your tank after an intense session, you won't be as refreshed and recovered for your next workout. A post-exercise dinner is also a good time to eat foods high in zinc. The mineral is essential for energy production and for repairing muscle fibers after a workout. Get it in oysters, poultry, seafood and legumes.

EXERCISE TO RECHARGE YOUR BATTERIES

Consider it a miracle of working out. A tiny bit of effort up front is all it takes to get the energy ball rolling.

Exercise revitalizes you in several ways, says Cindy Sherwin, director of trainer education for The Gym in New York City. It speeds up blood flow and your breathing rate, which in turn brings more oxygen to your heart, lungs, brain and muscles. Less oxygen makes you tired; more oxygen (to a certain degree) perks you up. Exercise also has a calming effect and forces you to shift focus beyond your to-do list--like a mental coffee break. Finally, working out is fun (especially if you do our routines), so it peps you up physically and mentally.

It doesn't take much exercise to make you feel better, and both strength and cardio can do the trick. Again, the point is to get your body moving. A short walk will do it for many people, while a kickboxing class is the perfect stimulant for others. Here, two ways to tip the rejuvenation scales in your favor:

* REV UP WITH CARDIO Bravo! You made it into your workout clothes. Now all you have to do is choose your favorite machine--elliptical, rower, whatever--and get going at an easy pace (follow the chart, below). Tell yourself you only have to do 15 minutes, although you're shooting for 30. We bet you'll feel better in five--and a million times better when you're finished!

* PUT SOME MUSCLE INTO IT If the idea of staying in your living room is ultra-appealing, do the moves on the next page. Created by Sherwin, it's the perfect prescription for low-energy days, especially since you don't need much to get started. Plus, it will boost flexibility, help firm up your entire body and you can do it anywhere. "This routine combines powerful moves that target several muscle groups to get your blood (and oxygen) flowing faster, along with full-body stretches, so you finish feeling totally pumped up," Sherwin says.