Everything you eat is converted into energy, however the type of food you choose can make all the difference in feeling energized versus exhausted throughout the day. Read on to learn what to eat to enjoy lasting energy and wave goodbye to lethargy.
Eat to Energize
To prevent fatigue, these two food groups are key:
Complex Carbohydrates
Carbohydrates are the main source of energy for your body. Complex carbohydrates in particular are high in fiber and take longer for the body to break down, providing a steady energy supply throughout the day. They include whole grains like oats, brown rice, and quinoa; legumes like beans and lentils; starchy vegetables like potatoes and corn; and fruits like apples, bananas, and berries.
Lean Proteins
Similarly, proteins provide sustained energy. To deter drowsiness, opt for lean proteins, such as fish, poultry, eggs, legumes, nuts and seeds, and plain yogurt.
Avoid the Afternoon Slump
If you find yourself feeling sluggish in the middle of the day, these may be the culprit:
Simple Carbohydrates and Sugars
Foods high in simple carbs and sugars – such as white bread, pasta, and products with added sugars – are quickly broken down by the body, leading to a spike in blood sugar levels followed by a plummet that saps energy.
Caffeine
While caffeine is commonly reached for to curb fatigue, consuming too much can actually make you more fatigued and disrupt sleep. The Food & Drug Administration recommends limiting caffeine intake to below 400 milligrams a day – the equivalent of two to three 12-ounce cups of coffee.
Practice Portion Control
After a large meal, it’s common to experience a “food coma,” or a state of intense lethargy. This is because the body is busy using energy to digest. Eating smaller portions throughout the day and incorporating energizing snacks can help prevent a post-meal crash.
Don’t Forget to Hydrate
In addition to eating energizing foods, it’s essential to stay hydrated. Studies show that even mild dehydration can lower energy levels and hinder the brain’s ability to concentrate. Drink fluids throughout the day, and try incorporating fruits and veggies with high water content into your diet, such as melons, strawberries, cucumbers, and tomatoes.
Sleep, stress, and lifestyle also play an important role in energy levels. To help you feel your best, combine a balanced diet with regular exercise and seven to nine hours of sleep every night.
Meet the Author
Rachel Studebaker, BA, English, Summa Cum Laude
Rachel Studebaker is a graduate of Lee University where she earned a Bachelor of Arts degree in English with a minor in advertising. While attending Lee, Rachel served as editor-in-chief and creative director for the school’s biannual publication Vindagua and was a member of Sigma Tau Delta English Honors Society. As managing editor for CMC Media & Marketing Group, she is responsible for the development and completion of 16 publications involving health, wellness, business, sports, and lifestyle articles published in print and online for HealthScope®, CityScope®, and Choose Chattanooga® magazines – premier publications serving S.E. Tennessee and North Georgia. Additionally, Rachel has led digital marketing initiatives for CMC Media & Marketing Group as well as the development of content for the introduction of Choose Huntsville™, Huntsville Resource & Relocation Guide™ for Huntsville, Alabama.
