It might not be your bank account, but there is something you (and every woman on the planet) have in common with these megastars: You could probably use more energy. "Musicians' schedules are incredibly grueling," says Ashley Koff, R.D., a Los Angeles dietitian who works with top singers. "They may spend the morning on a cross-country flight and then have to perform that evening—burning more than 1,000 calories during a two-hour concert." Use their tips to keep you powered up all day and all night long.
1. EAT BEFORE YOU'RE HUNGRY
Waiting too long between meals and snacks can leave you feeling wiped out. "If you're ravenous, that means your blood sugar is low," says Harley Pasternak, a Los Angeles celebrity trainer and author of The 5-Factor World Diet. "You're also more likely to make poor food decisions and overeat." He recommends that his superstar clients—including Lady Gaga, Katy Perry, and Jennifer Hudson—nosh every two to three hours to fend off fatigue.
To maximize energy, eat a mix of whole grains, healthy fats like nuts and salmon, and lean protein like fish and chicken, plus plenty of fruits and veggies. "I tell my clients to get a minimum of 1,200 calories a day—more if they're performing—and to break it up into three meals and two 100- to 150-calorie snacks," says Carrie Wiatt, a Los Angeles nutritionist who has worked with Fergie.
The perfect snack, she says, is 60 percent complex carbohydrates (they're stored in the muscles as glycogen, the body's main fuel source) and 40 percent lean protein (it takes the body longer to digest, so it helps keep blood sugar and energy levels steady). A few favorites that fit the bill: half a grapefruit with a boiled egg, 2 ounces of deli turkey with fresh tomato slices, and a blueberry-flaxseed shake (a favorite of singer Nicole Scherzinger).
| Jun 16, 2010