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5 Best Snacks for Energy

Whole wheat snacks
Whole grains — especially whole wheat — are full of essential nutrients that energize both body and brain, including fiber; manganese; magnesium; iron; protein; carbohydrates; and vitamins B1, B2, and B3. Whole wheat is loaded with energizing B vitamins, which fight fatigue, maintain energy levels, stabilize blood sugar, improve sleep patterns, coordinate nerve and muscle activity, and boost mood.

Simple carbs like white bread and sweets provide a quick surge of energy, but the results are temporary. What’s more, the energy comes courtesy of a spike in blood sugar; once that subsides, you’ll feel depleted and fatigued. The complex carbohydrates in whole wheat, however, are absorbed more slowly, which translates into stable blood sugar levels for hours at a time and gradual, lasting energy.

Carbs are also full of tryptophan, the amino acid precursor to the feel-good chemical serotonin produced in the brain. Too much tryptophan can trigger a spike in serotonin that leads to drowsiness, though, so the key is to pick healthy carbohydrates such as whole grain toast, which