When’s your energy peak?  Do you wake up raring to go, only to find your energy level flagging by the middle of the afternoon?  Is it slow going for you in the morning, but you’re fired up after lunch? Or do you come alive after 5pm?

We all have our natural rhythms, so it may be asking a lot to expect to have boundless energy all day long – but if you feel like you would prefer to have more energy throughout the day, then read on. What you eat, and when, can have a big influence on your physical and mental energy.

Diet tip – Don’t skip meals or your energy level will dip

This is hardly news, but so many people skip meals for one reason or another that it’s worth repeating.  Your body relies on a ready source of energy to keep it going.  When you eat well-balanced meals and snacks at regular intervals throughout the day, you can keep your blood sugar level on a relatively even keel.  But when you skip meals, your blood sugar can take a nose dive, and your energy level plummets, too.  Getting properly fueled is really important in the morning – since you haven’t eaten since the night before, you need the energy that a proper breakfast will provide.  And be sure to have a ‘power snack’ in the afternoon, too, to carry you through the long stretch between lunch and dinner.

Diet tip – Be like Goldilocks: meals need to be ‘just right’

Meals size really matters because meals that are too large or too small can sap your energy.  If you don’t eat enough, you just won’t have enough fuel to hold you until your next meal or snack.  And when you eat a really big meal, your body has to spend a lot of energy just to process it, which can leave you feeling lethargic.  Plan your meals and snacks so that you eat just enough to leave you satisfied – not stuffed.  If you’re eating every few hours, you don’t need huge meals.

Diet tip – Make sure you’re eating enough protein

Protein does more than help you build and maintain your muscles – it makes meals more satisfying and helps keep you mentally alert, too.  I like to think that protein keeps you peppy – feeling ready to tackle anything.  Protein foods help boost the production of certain brain chemicals that help you think clearly and concentrate.  And, since protein foods also help to fill you up, your meals will be more satisfying – keeping you energized throughout your day.

Diet tip – Drink often enough that you don’t ever feel thirsty

You wouldn’t drive your car across the desert without making sure your cooling system was working properly, would you?  Well, your body’s engine won’t work very well, either, if you don’t keep your fluid tank topped off. Your system relies on adequate fluids to keep running in top form so, drink often and – if you live in a hot climate or you’re active – try to keep a drink handy. Dehydration can make you tired, and your ability to think clearly and to concentrate can be affected, too.  Water, coffee, tea, or sports drinks can all be used to help you meet needs.  And, try a bit of peppermint in your beverage – its energizing aroma can give you a little mental lift.

Diet tip – Balance out your meals for ongoing energy

Balanced meals and snacks help provide sustained energy to keep you going.  Proteins, carbs and fats are digested at different rates, so meals that have a balance of these nutrients will give you more staying power than those that don’t. Your protein shake with fruit keeps you going because you get some quick energy from the fruit, and long lasting energy from the protein powder and milk. On the other hand, if you eat an all-carb breakfast (like toast, jam and fruit) everything will get digested at pretty much the same rate – and pretty quickly too.  Without some protein to keep you going, you’ll find your energy dipping in no time.

Written by Susan Bowerman.  Susan is a paid consultant to Herbalife. 

Herbalife markets protein-based snack foods and meal replacements, as well as teas and energy products

9 Responses to “5 diet tips to keep your energy levels up all day long”

1. John says:

   February 16, 2013 at 9:27 am

   Great tips. Most people do not look at eating as a way to fuel their bodies, but they should. Understanding this concept alone could help so many people be healthier. Great analogy with the car and desert.
2. Annie Yahne says:

   November 23, 2012 at 8:01 am

   My two biggest nutrition mistakes: drinking little water and skipping meals. I know now that my metabolism was asleep until I finally ate lunch, and I was always dehydrated! I absolutely fill the energy of a metabolism on fire! Thanks for the tips!
3. Henrik says:

   October 29, 2012 at 12:22 pm

   Hi,

   Interesting article, personally I am eating a lot less meat than I did years back and going back to the GOOD basic food such as vegs, fruit, fish and naturally olive oil and garlic every day and I feel great! Another reason I changed my eating habits is because I have noticed that meat quality is NOT what it used to be.

   Before I get carried away… thanks for the article!
4. leona woodridge says:

   October 22, 2012 at 7:23 am

   In order to obtain soundness of mind and body, the following foods must be presence in every diet food meal:

   -vegetables
   -rice
   -meat
   -fruits
   - a glass of milk

   If these foods will complied remarkably in every meal, surely the fitness one desired will surely be achieved.
5. leona woodridge says:

   October 21, 2012 at 6:16 am

   The best way to maintain ones fitness all day long is to make eating healthy diet food meals a habit. Be meticulous of the benefits of foods you are taking into your body. In that way, you can obtain the soundness of mind and body you deserved.
6. Amy says:

   October 18, 2012 at 5:06 pm

   I love it when I see a reminder to drink more and stay adequately hydrated! That’s super important – what I do almost every day is make myself drink at least a half bottle of water before I do anything else for the day.
7. Allan says:

   October 18, 2012 at 1:55 am

   Amazing tips
8. Anna says:

   October 15, 2012 at 5:28 pm

   Wow! This post is really informative. Thanks for sharing this post to us. I will follow all your diet tips to have a healthy life! Keep posting!
9. Michelle says:

   October 15, 2012 at 4:17 pm

   Thank you I find it really helpful