Energy Zapping Foods

Energy-Zapping Foods

By Mary Kearl

Do you feel like you're eating enough, but still find that you're exhausted midway through the day? Your meals could be to blame. We'll tell you what foods to avoid like high-fatty foods and sports drinks that aren't all that, so you can go through the day without feeling like you're going to fall asleep on the job.

High-Sugar Foods

The idea that sugar is energizing is a myth, says Bonnie Taub-Dix, MA, RD, CDN, and national spokesperson for the American Dietetic Association (ADA). While the energy sugary-foods provide may be jolting, it is not necessarily long-lasting because your body metabolizes sugar quickly, leaving you with that all too familiar energy crash.

Watch Your Fatty Food Intake

Any food that is higher in fat content is going to be harder to break down than a lower fat option, meaning you probably won't feel as perky after eating a red-meat dish as you after a fish-based meal, says Taub-Dix. And don't even fool yourself into thinking something that's fried (hello, high fat content!) will perk you up.

Avoid "Sleepy" Foods

Turkey has a pretty infamous reputation as a sleep-inducing food. But the blame belongs to tryptophan, an amino acid found in turkey that can be relaxing, but potentially exhausting, according to Harvard Health Publications. Milk, corn, brown rice, and legumes contain this amino acid too, but "not everyone will feel sleepy after having a turkey sandwich or a glass of milk," cautions Taub-Dix. Try to limit your intake if you're susceptible to fatigueor when you need to stay alert.

Don't Go Overload on Caffeine

Sure, a caffeinated beverage like coffee can jolt you awake and keep you alert, but in excess it can keep you awake at night, leaving you depleted the next morning. So watch how much you drink, and when, since consuming it in the afternoon and evening leading up to your bedtime can cause insomnia. "Some people are so sensitive to the effects of caffeine that having a single cup of coffee in the morning can interfere with their sleep at night," according to Harvard Health Publications.

Sports Drinks Aren't All That

Sports drinks contain water, which can help prevent dehydration (which can be tiring), as well as fatigue-fighting vitamins, minerals, and electrolytes -- all of which can be a source of energy renewal after an intense workout, explains Harvard Health Publications . But don't expect them to provide an extra charge during your normal routine.

Skip Alcohol

You know that drowsy feeling you have after a glass of wine? That's because alcohol acts as sedative and slows the central nervous system, according to Harvard Health Publications. Imbibing just one drink after a night of poor sleep can cause your energy to plummet, especially during periods of low-energy, like mid-afternoon or late evening. Alcohol also may cause sleep disturbances and 10 percent of chronic insomnia cases. Continue here for more information about alcohol-related fatigue.

Stop Sleep Intruders

What and when you put in your body can affect your sleep routine, which in turn can affect how tired you are the next day. For instance, if you're prone to heart burn, find out what foods set it off and avoid them, so your acid reflux doesn't keep you up in the middle of the night. Or, if you have middle-of-the-night bladder problems , avoid drinking fluids close to bedtime, so you minimize sleep-disturbing trips to the bathroom. Plus, eating too much or too little can both disrupt the quality of your Zs.


Minimize Iron Deficiency

Iron-rich foods can power up your diet and your day, so you want to avoid foods that leach this nutrient, leaving you iron deficient. Taking more than the recommended does of certain antacids and medicines that aid digestion can reduce the amount of iron absorbed in the stomach. Similarly, high-sugar and high-fiber diets and large quantities of grape juice can limit your body's ability to absorb iron. Consult your doctor about changes you can make to your diet.

Don't Skip Meals

As obvious as this may seem, missing a meal not only means you'll be running on less energy, it also means you'll be more likely to indulge in mindless snacking, in larger portions and overeating, all of which can zap your energy, says Taub-Dix. Afterwards, you'll no doubt feel bloated and sluggish, plus, your digestion will slow down considerably -- or just another strain on your energy levels.