For steady, longer-lasting energy, choose options with some fiber or pair refined carbs with protein or fat. White Bread or Toastbhofack2 / Getty ImagesYour body digests white bread faster than whole-grain bread, giving you quick energy. This makes it easier to digest and gives you quick energy. PretzelsOlga Yastremska / Getty ImagesPretzels give you quick energy because your body processes their refined flour fast. DatesNungning20 / Getty ImagesDates provide carbohydrates and natural sugars for quick energy.