Skip the energy drinks and extra large lattes and follow these simple guidelines to get all the energy you need from your food.
避免能量饮料和额外的咖啡，遵循下面简单的指引，从食物中获得你所需的所有能量K!cKQqG~at。

You Will Need
你需要

Breakfast
早餐

Complex carbohydrates
复杂的碳水化合物

Good fat and protein
好的脂肪和蛋白质

Frequent small meals
少食多餐

Water
水

Fresh fruit (optional)
新鲜的水果（可选）

Steps
步骤

STEP 1 Don't skip breakfast
1.不要不吃早餐

Eat breakfast every day. You need to put fuel in to get energy out, and after a full night's sleep you're running on empty.
每天都要吃早餐bxL#w3Sm1kB_6。要激发出能量，你需要先投入一些燃料，经过一整晚的睡眠后，你醒来肯定肚子空空，没有一点能量K%~Y|IO[hz*RRp。

STEP 2 Skip the low-carb diet
2.不要吃简单的碳水化合物

Make complex carbohydrates the centerpiece of your diet. Carbs supply energy; you should get about half your calories from them. Complex carbohydrates from whole grains, fruits, and vegetables provide steady, lasting energy. Simple carbohydrates spike your blood sugar, causing a sugar rush and then a crash.
将复杂的碳水化合物作为饮食的重点^n!D|VS@5#1t。碳水化合物可以提供能量I(!eNC(ccb[]Dq=C;3c。你摄入的所有能量的一半应该来自碳水化合物(AQ*zR*(cpiobp。来自谷物，水果和蔬菜的复杂碳水化合物可以提供稳定持久的能量kZb+LM0Z4N7m2T~G0BG。简单的碳水化合物会让你的血糖升高，导致糖分突然升高，然后又剧烈下降JRy([UMO!&Y9。

STEP 3 Eat good fat and high-quality protein
3.食用好的脂肪和高质量的蛋白质

Include unsaturated fat and high-quality protein in your diet. Good fats from such sources as olive oil and nuts are a healthy concentrated energy source. Protein helps the body regulate energy use.
饮食中加入不饱和脂肪和高质量的蛋白质@UNk*.^ZBkz%Jw。来自橄榄油和坚果的好的脂肪是健康的浓缩能量源泉spG+6PzYMkJT5Px1Ezm~。蛋白质帮助身体调节能量使用[asG*Ud&%K@ALiV+2]8D。

STEP 4 Eat more often
4.少食多餐

Eat more often. Frequent small meals -- five or six a day -- keep your metabolism up, your blood sugar stable, and your energy level constant.
增加用餐次数eYx-uTwmou]8Nk*E。少食多餐——每天吃五餐或六餐——保持旺盛的新陈代谢，稳定的血糖水平，持续的能量状况uR4W=%qTOc+%a7v。

STEP 5 Eat less
5.少吃

Don't eat too much. Overeating can literally weigh you down and start a negative energy spiral. Weight gain from overeating can make you feel sluggish and less like exercising, contributing to even lower energy.
不要吃太多nRIA]2(CL,jr8o279。吃得太多会让你更加疲惫，让你的能量水平向下旋转m52(Gj)t%|~|g。饮食过度导致的体重增加会让你觉得懒惰，不喜欢运动，导致精神更加萎靡=bTj9oL~TII.9z-9L。

Eat whole fresh fruit for snacks. The fiber in fruit makes your body burn its sugars slowly, for long-lasting energy.
食用新鲜的水果作为零食_Kp54H(TN+IUF=G。水果中的纤维让你的身体更缓慢地燃烧糖分，能够提供更持久的能量|0vi!BaAL3c(SIer@5。

STEP 6 Drink more
6.多喝水

Drink plenty of water because dehydration leads to fatigue.
饮用充足的水，因为脱水会导致疲惫]SB0XM3U]VL=(ymD#。

STEP 7 Drink less
7.少喝酒和咖啡

Cut back on alcohol and caffeine. Alcohol disrupts sleep, leaving you tired the next day and the temporary boost from caffeine eventually leads to an energy letdown.
减少酒精和咖啡的摄入量8HauU@hKQxz05%]7f。酒精会扰乱睡眠，让你第二天疲惫不堪VCy5k5|rzDQ^4。咖啡因可以暂时提神，但是最终却会让你的精神更加低落ETGp,gd)_|4J_&。

Potential energy is stored energy. Kinetic energy is the energy of motion -- the use of potential energy.
潜在能量是储存的能量[iopt1dz!Z=-.|A4。动能是运动时的能量，也就是潜在能量的使用!B9iWjzXdS[。