5 Best Snacks for Energy: Yogurt
Yogurt is full of calcium, phosphorus, protein, tryptophan, molybdenum, and zinc. It's also a great source of vitamins B2 (riboflavin), B5 (pantothenic acid), and B12 (cobalamin). Thanks to its liquid-like state, the nutrients in yogurt are assimilated quickly and easily during digestion, which means you get an immediate boost of energy. Yogurt's high protein content means that energy also has staying power.
Protein-rich snacks like yogurt can even pump up your probability for ditching the pounds. Since protein takes time to digest, you'll feel satisfied for longer -- which means less snacking and fewer calorie splurges throughout the day.
Yogurt also supplies the brain with tyrosine, an amino acid that boosts blood levels of the neurotransmitters dopamine and norepinephrine, resulting in a mood and mental boost. In a number of studies, tyrosine has also been effective at fighting fatigue.
Rev it up: Control your sugar intake by opting for unsweetened yogurt, and up the energy ante by adding chopped walnuts or ground flaxseed -- both will add protein and omega-3 fatty acids for extended energy. Sweeten to taste with a drizzle of raw honey or pure maple syrup.