Feeling completely exhausted after a day at work is a problem that even people without serious diagnoses face. Nutritionists explain: often the reason is not only stress or lack of sleep, but also what, how and when we eat during the day. TSN.ua, having analyzed materials from Healthline, Nutritionist Resource and CNBC, has collected tips on which foods support energy levels and which, on the contrary, can “cut” them.
Experts emphasize: food is the basic source of energy. If the diet consists mainly of processed foods or the diet is irregular, strength can drop sharply in the afternoon. Particular attention is paid to drowsiness after a hearty lunch or dinner. This condition is explained by the fact that the body directs a significant part of its resources to digesting a large amount of food, and because of this, a person feels lethargic.
That's why nutritionists advise against eating infrequent, high-calorie meals and instead switch to eating small, frequent meals. This helps keep blood sugar levels more stable and avoid sudden energy crashes.
A diet that supports vigor is advised to be built around simple, nutritious foods with minimal processing. This primarily concerns seasonal vegetables and fruits as a source of vitamins, fiber and minerals, as well as whole grains and other complex carbohydrates - oats, brown rice, quinoa, whole wheat pasta. Such foods provide a slower and more even release of energy, unlike refined carbohydrates and sweets, which can give a short surge and a quick decline in strength.
Lean sources of protein are considered equally important: chicken, turkey, fish, eggs, legumes, and soy products. Protein supports metabolic processes and muscle function, and fatty fish additionally provides the body with omega-3 fatty acids. Nuts and seeds are also mentioned separately as a convenient snack that combines healthy fats, fiber, and micronutrients. The recommendation is to choose raw and unsalted options.
Another factor that is often underestimated is water. Nutritionists emphasize that caffeine can give a short-term effect of cheerfulness, but is not a source of energy, and excessive amounts of coffee or energy drinks can only increase exhaustion if the diet is generally unbalanced. Dehydration is often manifested by lethargy, headaches and a drop in concentration, so drinking water regularly throughout the day can significantly affect your well-being.
Among the foods often called "natural fuel," experts single out bananas for their combination of carbohydrates, fiber, and potassium; oatmeal without added sugar as a versatile option not only for breakfast; and chia seeds, which contain fiber, healthy fats, and carbohydrates and can support longer-lasting energy.
In parallel, experts advise to look at what exactly provokes fatigue and "turns up" stress. A Harvard nutritionist, who is quoted in the selection, draws attention to the connection between the gut and the brain: when there is chronic inflammation in the body, less energy becomes available to the body and brain, which can affect both mood and concentration. In this context, it is advised to limit processed foods and foods high in refined sugar, industrial seed oils, fried foods, and not to abuse artificial sweeteners, which are often included in "diet" drinks and products.
Doctors also warn that if fatigue lasts a long time and does not go away even after rest, this is a reason to consult a family doctor, as exhaustion may be associated with medical, hormonal or psychological factors. However, basic steps - regular nutrition, fewer ultra-processed foods and enough water - can significantly alleviate the condition in everyday life.
