It's not easy getting eight hours of sleep per night. For those of us who are overstressed and sleep-deprived, there’s a healthy way—10 actually—to boosts energy and fuels workouts without the pending sugar crash that comes along with energy drinks.
Energy-boosting foods that are probably already in your kitchen:
1. Eggs
“Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy and they also have Vitamin D to maintain strong bones. Plus, they’re one of the best sources of protein, which is essential particularly after an intense training session when muscle breakdown occurs the most,” Moskovitz says.
Energy Tip: To cut back on saturated fat and excess calories, stick to 1 whole egg plus 2-3 egg whites for a lean energy-filled breakfast.
2. Coffee
When you need a quick pick-me-up, a little caffeine can go a long way. “Shown to be effective for improving exercise performance, a cup of coffee might serve as the perfect pre-workout beverage,” Moskovitz says. “Adding skim milk not only offers plenty of calcium and vitamin D for stronger bones, but it also provides carbohydrates for fuel.
” Energy Tip: A small amount of caffeine is all that’s needed to get the benefits. Order an 8-ounce hot or iced coffee.
3. Edamame
Soybeans are high in energizing nutrients, particularly B-vitamins, copper and phosphorous. “B-complex vitamins work to break down carbohydrates we consume into glucose for fuel. At the same time they help transport oxygen throughout the body. Both copper and phosphorous are involved in converting eaten food into energy and releasing into cells so its available for use by the body. Edamame also delivers exercise-friendly carbs, fiber and protein for muscles. Just 1 cup of shelled soy beans packs in over 8g of filling fiber and 17g of protein,” Moskovitz says.
Energy Tip: To aid in recovery, snack on a handful of edamame after a tough endurance training session. You can also add a touch of salt to replenish lost electrolytes.
The magic nutrient: Folic acid.
Studies have found that folic acid can help reduce the risk of ovulatory failure. Women are also strongly advised to take folic acid supplements when trying to conceive.

4. Almonds
The magic nutrient: Vitamin E.
Studies suggest vitamin E can improve sperm health in men. A deficiency of vitamin E has also been linked to infertility in female rats. If you’re not convinced that an experiment with rats is evidence enough, it's also an antioxidant that helps to protect sperm and egg DNA.
5. Citrus fruit
The magic nutrient: Vitamin C.
A study in which infertile men were given 1,000mg of vitamin C twice daily, found that their sperm count and motility (their ability to move properly towards an egg) were improved. The vitamin is also said to improve hormone balance in women.

The list, which you shared was good. Before we can follow a healthy diet, better to check out the body condition and then prepare the diet plan which is suitable and supports to your body.

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