Does having more lasting energy sound like something you're interested in? If you find yourself crashing throughout your day, during workouts, or during competition you're not alone. Here are 3 tricks that will have people asking you how in the world you have so much energy late in the day or at the end of a workout/game:

1. Bump Up Healthy Fats: Healthy fats like the ones that come in the form of avocados, olive oil, nuts, pastured butter, grass-fed or pastured animal proteins/dairy products, or pastured egg yolks are a big time lasting energy source. If you find yourself steering clear of all fats, all of the time then you're missing out on a great source of lasting energy. When you responsibly bump up the healthy fats in your diet, simultaneously take a close look at the amount of refined sugars you tend to take in. Tapping the brakes on your refined sugar intake will help you to tone down an energy source that causes spikes and crashes.

2. Prioritize Sleep: Sleep is typically pushed to the back-burner. It's no secret that more sleep can help you to be more alert and generally perform like a champ. Sleep is when your body heals and recovers from all that you put it through each day. You will be surprised at how much lasting energy you can gain by prioritizing sleep. Even an extra 30 minutes can make a difference.

3. Try a Cup of Coffee: Obviously I'm not suggesting that you start guzzling multiple cups of sugar filled coffee throughout the day just to keep going. I am saying that a reasonably sized cup of coffee sans sugar can be a good source of lasting energy. Most people notice maximal effects of caffeine within 30-60 minutes of consumption. Not to worry - the thought that responsible coffee consumption will dehydrate you has been squashed in recent research.

Everyone has different responses to coffee or caffeine intake. If coffee or caffeine makes you jittery or energetic in an uncomfortable way then this option may not be for you. One more note on coffee: try to avoid after 2pm so it doesn't crush your sleep efforts at night.

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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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