Creating energy naturally

A few rules to follow, if you want to create energy naturally:

1. Just before a game or hard workout, eat some complex/simple carbs like fruits, including apples, plums, pears, citrus fruit (not juice) and berries. They're great right before a workout as they give you a small spike without the massive plummet.

2. Two to three hours before a hard workout, complex carbs, good fats and small amounts of protein will do the trick. Olive oil, almond butter, flax oil, walnuts, almonds and eggs are all easy to digest and should give you more sustained energy for the day.

3. After the workout is long done, your body is nitrogen-poor and your muscles have been broken down. That's why you need amino acids from animal proteins like chicken, fish, beef and eggs.