Energy-boosting foods: these 10 foods will keep your motor revving all day and all night

A shortage of energy is the No. 1 complaint of most guys who stay busy juggling a career, a relationship and a workout plan. Keeping all those balls in the air takes, well, a lot of balls, and a ton of energy. Instead of looking to that candy bar to charge you up, you need to look at your entire daily menu. After all, food is what keeps you running at peak performance, not (contrary to popular belief) stress and double lattes.

The best strategy is to eat small meals of energy-promoting foods several times throughout the day, rather than infrequently bingeing on huge meals (you also need to exercise, get enough sleep and control stress, but that's a whole other article). With that in mind, we offer you a roster of foods that are guaranteed to charge your batteries and stave off the dreaded afternoon and early-evening head-nods.

1 OATMEAL

Oats are low on the glycemic index, as they have a lot of fiber, which means that your body gets a steady stream--rather than a tide--of energy as carbohydrates gradually flow into your bloodstream. Oats also contain the energizing--and stress-lowering--B vitamin family, which helps transform carbs into usable energy.

Other low-glycemic carbohydrates to choose are: high-fiber breakfast cereals, vegetables, whole-grain breads and brown rice.

1 cup oatmeal: 145 calories, 25g carbs, 6g protein, 2g fat

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2 COFFEE

Coffee's welcoming aroma and promise of instant energy have made it the second-most popular beverage in the U.S. behind soft drinks. Caffeine is what makes coffee the morning cup of ambition that it is; it's caffeine that blocks a chemical called adenosine that otherwise interferes with energy-boosting neurotransmitters. So having that cup or two of java isn't going to hurt you and can actually make you more productive at work. But remember, more than two cups of coffee per day can be counterproductive, since the initial high is followed by mild withdrawal symptoms, one of which is fatigue. Also, be sure to drink more water when drinking coffee, as caffeine acts as a mild diuretic.

1 cup black coffee: 5 calories, zero carbs, zero protein, zero fat

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3 LENTILS

Lentils provide both carbohydrates and protein, making them a great addition to any meal. They're also a great source of fiber--which translates to a slow release of glucose--as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. And they're low in fat and calories to boot. If you don't eat beans often, start with a small portion or you'll experience the flatulence factor and end up dining alone. Some other good choices include navy beans, chickpeas and kidney beans.

1 cup boiled lentils: 290 calories, 40g carbs, 18g protein, 1g fat

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4 WATER

Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells receive nutrients for energy less efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink eight to 10 eight-ounce glasses of water a day. Other sources of fluid include flavored waters such as Propel, sports drinks like Gatorade, herbal teas, and unsweetened (check the label) whole-fruit juices.

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5 BANANAS

The sugar in bananas is an easily digested form of carbohydrate. Bananas also provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, potassium isn't stored by the body for long periods of time, so your potassium level can drop during times of stress or during strenuous exercise, when the nutrient is lost through excessive sweating. Other fruits such as apples, grapes, peaches and pineapples also make great energizing snacks.

1 medium banana: 105 calories, 27g carbs, 1g protein, 0.5g fat

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6 SARDINES

Water-packed sardines contain an amino acid called tyrosine that, when digested, helps to manufacture the brain chemicals norepinephrine and dopamine. These "uppers" bring your brain to full attention, improving your mental function. Other lean protein foods contain tyrosine as well, including lean beef, chicken, turkey, pork tenderloin, shellfish and eggs.

4 oz. sardines in water: 160 calories, zero carbs, 24g protein, 8g fat

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7 CHOCOLATE

Not just a pick-me-up-in-the-love-moment for women, chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine, says a study in the Journal of Food Science. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, improve longevity, and increase sexual appetite. Chocolate does contain sugar and caffeine along with fat and calories, so consume in moderation and, when possible, opt for dark chocolate, which has the fewest calories and the most antioxidants.

1 snack-sized Hershey bar: 70 calories, 9g carbs, 1g protein, 3g fat