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If you need to be up past your usual bed­time, th­ese foods will give your men­tal and phys­i­cal stamina an ex­tra boost, say Daphne Wu (left), a di­eti­tian, and Benita Perch, a natur­o­pathic physi­cian from the In­te­grated Medicine In­sti­tute in Hong Kong.

A whey or pea pro­tein shake: It’s easy to di­gest and per­fect for when you need to feel en­er­gised fast.

Low-sugar ce­real bar: It has car­bo­hy­drates, as well as a range of vi­ta­mins and min­er­als that help your body re­lease en­ergy.

Dairy prod­ucts: They’re high in pro­tein and vi­ta­min B2, which is needed for en­ergy. Go for a glass of low-fat plain milk or two slices of low-fat cheese. To main­tain your gen­eral well-be­ing, Ong Wee Ling, TCM physi­cian from Gun Aun Chon Chi­nese Gin­seng Med­i­cal Shop, says to take this re­vi­tal­is­ing tonic weekly. “Put all the in­gre­di­ents into a slow cooker and boil for two to three hours; add a pinch of salt to taste.” Black chicken (has high lev­els of the an­tiox­i­dant carno­sine) + Gin­seng (known for its en­er­gy­boost­ing prop­er­ties) + An­gel­ica root (in­vig­o­rates and nourishes the blood) = Black chicken gin­seng soup

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