To maintain energy all day long the number one nutrition protocol is to start eating these macronutrients at breakfast— and a piece of toast and a Red Bull isn’t gonna cut it. Breakfast deserves the same attention and quality that your gear gets. Whether you feel hungry or not, your body has used up all of it’s energy stores during the night, and it’s starving, that’s why it’s considered “breaking the fast.” So don’t skip it, and never go longer than four to five hours between meals - you’ll run out of gas.
For what should be the biggest meal of the day, a breakfast that consists of anything white, starchy, and sugary (pastries or Lucky Charms) is going to pick you up for an hour or so then drop you like a bad habit. Yes, those foods are considered carbohydrates, but so are vegetables and whole grains, which your body can burn more efficiently and for longer, more sustained energy.
Start thinking about meals in combinations like this: an organic egg omelet with sautéed spinach and red peppers (which are high in vitamin C and great for muscle recovery) with sprouted wheat toast and butter. Quinoa with walnuts (which are high in inflammation fighting omega-3 fats), cinnamon, organic blueberries, and Greek yogurt is also a tasty breakfast. It’s these types of meals that stoke the fire: meals that have two servings of vegetables, a protein, and good fat like nuts, organic butter, or avocados.