Eating for Energy

When I tell people that I’m a dietitian, they usually ask me what to eat. I wish I had a silver bullet, but the real answer is: it depends. Nutrition is highly personal; there’s no one-size-fits-all solution or “perfect diet.” However, I’ve found some tried-and-true methods to avoid the 3 p.m. slump. Here are my top tips for eating for energy:

Eat for stable blood sugar. High blood sugar variability is one of the biggest culprits of energy instability. Simple carbohydrates in foods like white bread and pasta cause your body to rapidly release insulin and can lead to an energy spike and crash. This is part of the reason that a big sandwich or slice of pizza leaves you feeling like you need a nap in the afternoon. Instead, focus on complex carbohydrates such as non-starchy vegetables and pair them with protein or fat to slow the release of sugar into your bloodstream. 

Don’t skimp on fat. At 9 kcal/g, fat provides more than twice as much energy as protein and carbohydrate (both of which deliver 4 kcal/g). Despite being high-calorie, fats are vital to keeping your body functioning properly. They serve as an integral part of cell membranes, aid the absorption of nutrients, and produce important hormones. Focus on monounsaturated fats (avocados, olive oil) and omega-3 polyunsaturated fats (salmon, flax seeds, walnuts) as opposed to saturated fats (butter, cream) and omega-6 polyunsaturated fats (packaged foods, refined seed oils), which can lead to chronic inflammation and increase chronic disease risk when eaten in excess.

Consider food timing. Humans are influenced by circadian rhythms – patterns of physical and mental changes that follow an approximately 24-hour cycle. The “master” biological clock responsible for regulating this cycle is located in the hypothalamus and responds to light/dark cues. We also have regulating tissues in other organs such as the liver that respond to what we eat. Desynchronizing these regulators (e.g. by overeating at night) can negatively impact metabolic health, affecting your energy in the short term and your risk for chronic disease in the long term. Leaving at least 2-3 hours after eating before going to bed can also help prevent indigestion, which can interrupt your sleep and leave you feeling tired the next day.

Be smart about caffeine. That big cup of morning coffee can be a great reason to get out of bed, but don’t overdo it. Caffeine peaks in the blood between 15 minutes to 2 hours after ingestion and can take up to 10 hours to clear. That means that the 3 p.m. cup of tea you have to avoid falling asleep at your desk can leave caffeine circulating in your body after midnight. Be mindful of your personal tolerance and avoid caffeinated foods and beverages in the afternoon to maximize rest.

Hydrate. Not drinking enough fluids throughout the day can lead to dehydration and fatigue. How much to drink per day depends on your age and sex; adult women should aim for about 9 cups per day and men for 13 (not including water from food). Choose water and low-sugar beverages to minimize calories and blood glucose fluctuations.

Slow down. You may have heard that it takes an average of 20 minutes after eating for your brain to register that you’re full. While the exact length of time varies, it’s true that eating too fast can lead to overeating, which can leave you feeling tired and sluggish. Practicing mindful eating is a great way to slow down and enjoy your food more. Simple tricks like putting your fork down between bites and using smaller plateware at mealtimes can also help.

Be mindful of alcohol consumption. Alcohol can lead to low blood sugar, particularly if you drink on an empty stomach. This may mean that you’re up early in the morning, feeling shaky and looking for a snack. It is also a diuretic, which can increase the frequency of your nightly trips to the bathroom. If you do choose to indulge, stay well-hydrated, pair your drink with a light snack, and try to cut off your drinking several hours before bedtime to minimize sleep disruptions and next-day effects.

Make sure you’re eating enough. Many of us have tried to cut calories for weight management. Although intermittent fasting and calorie restriction may have metabolic benefits under certain conditions, underfueling can lead to fatigue and poor nutrition. Focus on balanced meals with plenty of protein, complex carbohydrates, and healthy fats; these will maximize satiety and nutrients while minimizing excess calories.

Get regular exercise. Healthy nutrition and lifestyle practices go hand in hand. The CDC recommends that Americans get at least 150 minutes of moderate-intensity per week. Regular exercise increases the number of muscle cells and therefore mitochondria in the body (the cellular powerhouses that turn glucose into energy). It can also improve your insulin sensitivity and subsequent blood sugar control, and help you sleep well at night so that you’re rested and ready to go for the next day.

Listen to your body. Remember, nutrition is highly personal. Individual differences in gut microbiomes, food allergies and intolerances, and blood sugar responses are just a few of the factors that influence how food makes you feel. Paying attention to the foods that truly nourish you will be your best bet for getting through your days with optimal energy.