I think getting energy from food is much simpler than it’s often presented. I don’t even think that variety is all that important. It’s very common for entire populations to subsist on nothing but a few basic staples, all while performing hard manual labor. And in most civilizations, starches have been by far the most important staple.
This would be my recipe for a high energy meal:
-LARGE portion of refined starch (white rice, bread, pasta, etc.). You want to get a lot of calories out of this part of the meal.
-moderate portion of lean protein
-salt
-a bit of vegetables, fat, oil, spices, lemon, etc. for flavor (optional)
-glass or two or three of soda (caffeinated if you want an extra boost–but I wouldn’t overdue the caffeine)
I understand most people would shudder at this meal, because it contradicts most of what is currently popular in the field of nutrition, but it is basically pure energy and might be helpful for you. Fat and fiber will only slow down your digestion, so the focus should be on fast-digesting carbs and protein, which combine to amp the metabolism. This combination is currently working well for me.
