Definitely tricky to get everything right. I mean on the other hand if you eat a lot of protein (or worse - fat), the body will be busy with digestion and not be at peak performance, either.

Proper way is always: eat healthy and exercise, stay hydrated and sleep well. I don't think there's other "shortcuts" without some kind of cost attached.

I used to get on sugar highs when I had to work a few hours past my bedtime and then also get home. I don't think I'm overly affected by a sugar crash, and then I'll be sleeping at that time anyway... So I skipped the Coke but had good amounts of juice and non caffeinated lemonade. Turned out I feel just as energized on sugar drinks as if I had some nasty energy drink. But that's more a crutch for one-off situations and not some kind of healthy longterm lifestyle choice.