A nutritionist on how to eat for better energy
Stop the mid-morning and mid-afternoon slump with these tips from a pro about how to maintain stable energy all day long
Do you make a cup of coffee first thing in the morning? Or find yourself dragging after lunch and turning to the vending machine for a sugary snack? When energy levels are low, it’s tempting to rely on quick fixes like sugar or caffeine. However, these stimulants can make quality rest even harder to achieve and negatively impact your metabolic health. As a nutritionist, I’ve discovered reliable strategies to help my clients maintain stable energy all day. Here’s what I tell them.
1. Keep your blood sugar balanced
Balanced blood sugar supports sustained energy. When you eat foods high in sugar or refined carbs, your blood sugar spikes, prompting the release of insulin to move glucose into the cells. Blood sugar then drops quickly, and if you go hypoglycemic—below your previous baseline—it can lead to fatigue and irritability. Keeping glucose and insulin stable helps maintain energy and mental clarity throughout the day.
Practical tips:
- Avoid “naked carbs:” Pair carbohydrates with protein, fiber, and healthy fats to slow the release of glucose into the bloodstream.
- Prioritize complex carbohydrates like sweet potatoes, legumes, and fruit instead of refined carbs such as flour-based products.
- Avoid carb-heavy meals in the evening when the body has reduced insulin sensitivity. If opting for more carbohydrates in the morning, try a balanced savory breakfast such as eggs with sweet potato hash or chicken rice porridge.
2. Prioritize protein at each meal
Protein helps keep energy stable by mitigating blood sugar spikes. It slows the release of glucose into the bloodstream and helps prevent the energy crash that often follows meals high in carbs or sugar. It’s also satiating, which can keep you from reaching for carb-heavy snacks. Including a high-quality protein source at every meal helps keep energy steady throughout the day.
Practical tips:
- Aim for 30 grams of protein in your first meal of the day to support muscle-protein synthesis and satiety.
- Snack on high-protein options like nuts and seeds, clean meat sticks, and cottage cheese to keep energy levels steady between meals.
- Include a mix of plant-based and animal protein sources to ensure a variety of nutrients.
3. Stay hydrated
Proper hydration is vital to proper cell function. Dehydration reduces blood flow, compromising oxygen delivery to tissues and causing fatigue. It can also affect cognitive function and mood. Losing just 2% or more of body weight in fluids has been shown to consistently weaken physical endurance. Dehydration also disrupts electrolyte balance, which is needed to maintain proper fluid levels, muscle function, and overall energy levels.
Practical tips:
- Keep a stainless steel, glass, or BPA-free plastic water bottle with you and fill it up regularly.
- Prioritize water-rich foods such as cucumbers, bell peppers, and spinach.
- If needed, use a clean electrolyte supplement or make your own -- my favorite recipe is 1 cup of coconut water, 1 cup of water, the juice of 1-1.5 limes, and ⅛ tsp sea salt.
4. Include energy-supportive vitamins and minerals
Certain micronutrients are essential for energy production at the cellular level, particularly in the mitochondria. These ‘powerhouses’ of cells are where ATP, the body’s primary energy molecule, is made. For example, B vitamins act as coenzymes in critical metabolic pathways, helping convert macronutrients from food into energy. Iron is essential for producing hemoglobin, the protein responsible for transporting oxygen to cells. Magnesium is needed to create the active form of ATP and is involved in over 600 enzymatic reactions. Deficiencies in key nutrients such as these can impair mitochondrial function, decreasing ATP production and overall energy levels.
Practical tips:
- Aim for a variety of fruits and vegetables weekly to get a wide array of micronutrients.
- To enhance nutrient absorption, pair iron-rich foods like beans and meat with vitamin C sources such as bell peppers or tomatoes.
- Use nutrient-preserving cooking methods, such as steaming, roasting, or stir-frying, and consider cooking in cast iron to naturally increase dietary iron.
5. Consider food timing
Eating most of your calories at once (instead of smaller, more frequent meals) can be one culprit to low energy levels -- think about that feeling of wanting to collapse on the couch after Thanksgiving dinner. A large, calorie-rich meal can lead to postprandial fatigue (tiredness after eating), potentially due to an increase in systemic cytokines and the modulation of certain hormones such as melatonin and orexins (although we need more research to elucidate exact mechanisms). The time of day that you eat matters as well. Eating too close to bedtime can disrupt your body’s natural circadian rhythms, negatively impacting metabolism.
Practical tips:
- Practice mindful eating and avoid large meals that can lead to post-meal sluggishness.
- Space meals and snacks evenly to prevent blood sugar drops.
- Stop eating at least 2-3 hours before bed to promote optimal metabolic function and restful sleep.
6. Limit alcohol consumption
Although it may help you fall asleep at first, alcohol ultimately disrupts rest, increasing wakefulness and impacting REM sleep. Drinking on an empty stomach can lead to hypoglycemia by affecting the liver’s ability to produce glucose, resulting in lightheadedness and fatigue. Alcohol also acts as a diuretic, causing dehydration and associated dips in energy (never mind the sleep disturbances from getting up in the middle of the night to pee!).
Practical tips:
- Experiment with fun alcohol alternatives such as seltzer mocktails and bitters and soda.
- Avoid alcohol at least 3 hours before bed.
- Alternate alcoholic drinks with water to minimize dehydration.
7. Manage caffeine intake
Caffeine provides a temporary energy boost by stimulating the central nervous system and blocking adenosine—a neurotransmitter that promotes relaxation and sleep. Its effects on neurotransmitters such as adrenaline and dopamine can make you feel more alert and motivated, so many people drink it first thing in the morning. However, excessive intake can make it harder to fall asleep at night, leading to energy crashes. As its effects wear off, the accumulated adenosine floods the brain, making you feel more tired.
Practical tips:
- Limit caffeine intake to no more than 400 mg daily (about 2-3 12oz cups of coffee), and avoid it in the afternoon.
- Choose lower-caffeine beverages like green tea, which offers antioxidants and a gentler boost in alertness.
- Pair caffeine with a balanced meal or snack that contains healthy fats and protein to prevent blood sugar dips.
8. Reduce processed foods
Processed foods are typically low in fiber and high in sugars and unhealthy fats, which causes blood sugar to spike and crash. They also lack essential vitamins and minerals. A recent review found that consuming processed foods is associated with a 79% higher risk of metabolic syndrome, which, by definition, disrupts the body’s energy production and regulation processes. In contrast, whole foods supply the fiber, vitamins, and minerals necessary to stabilize energy and support overall metabolic health.
Practical tips:
- Base meals around whole foods like high-quality meat and produce, and limit refined grains and sugar.
- Make homemade versions of favorite snacks like crackers and granola to make them more nutrient-dense.
- Avoid sugar-sweetened beverages, opting for alternatives such as plain water, herbal teas, and low-sugar smoothies.
9. Support sleep through nutrition
Certain nutrients, such as magnesium and tryptophan, support sleep by promoting relaxation and melatonin production. Avoiding spicy, greasy, or overly acidic foods close to bedtime will support digestion and help prevent discomfort that might keep you up at night. Incorporating herbal infusions like chamomile or valerian tea is a soothing ritual that can help calm your body and prepare it for sleep.
Practical tips:
- Add magnesium-rich foods like leafy greens, seeds, and nuts to your meals for relaxation support.
- Include tryptophan-containing foods like eggs and pumpkin seeds to support melatonin production.
- Try a “sleepygirl mocktail:” tart cherry juice (for antioxidants, melatonin, and tryptophan), magnesium powder, and sparkling water.
10. Eat mindfully
Mindful eating is the practice of connecting with your natural hunger and fullness cues to appreciate food more deeply and respond to your body’s needs. It has been linked to reduced stress and improved digestion and can help prevent overeating, reducing the risk of post-meal fatigue.
Practical tips:
- Start small by spending the first 5-10 minutes of your mealtimes in silence, without distractions such as screens.
- Whenever possible, avoid eating “on the go,” such as in the car or while standing at the counter.
- Choose smaller serving dishes; one study demonstrated that using larger plates increased food intake by up to 45%.
Conclusion
Nutrition strategies for sustained energy involve intentional choices about what, how, and when you eat. Health is personal; there’s no one-size-fits-all approach. However, focusing on moderately-sized, nutrient-rich meals, shifting the majority of your caloric intake to earlier in the day, making intentional choices about caffeine, alcohol, and water intake, and sitting down at the table with intention and gratitude will go a long way toward keeping you alert and focused throughout the day.
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