Eating for a High Energy Workday

August 20, 2018

Eating For A High Energy Workday!

How do you feel when your energy is low? What challenge do you face with low energy? Energy, according to Webster is a source of usable power, often the exertion of energy; effort.

Most people want to have more energy to feel better.  My clients, whether they are playing in the game, an executive presenting in the boardroom or a mom at home they are all athletes with an end goal in mind. Take care of themselves and their families.

The way we eat matters. Whether we admit or not, food affects our physical, mental and emotional well-being.  Energy comes from the nourishment of foods we eat and lifestyle choices we make. Foods we eat can either increase our energy or decrease it. Increase your energy by changing what you eat during the day. Increase morning calorie intake, decrease evening calorie intake and incorporate quality protein, eating it first at every meal.

The main foods that can decrease our energy are; caffeine, coffee, soft drinks, sugar, artificial sweeteners, tobacco, trans-fat, too much protein or not enough. Stimulants, like the highly addictive caffeine and sugar may seem to give an energy boost, but they actually deplete our bodies of minerals and nutrients.


Being a sports nutritionist, and a huge advocate of integrative nutrition, my recommendations to clients is eat three meals a day and two snacks.  Eating for high energy means eating five times a day. Within thirty minutes of waking you should be drinking water. Hydrating first thing in the morning prevents dehydration, which causes fatigue.

Breakfast is the most important meal of the day. Quinoa porridge or protein shake mixed with frozen or fresh fruit, vegetables and greens is an easy blend and go.  Protein helps keep your blood sugar levels consistent, so you feel full longer and no energy crash later.

Snack before lunch for me can consist of a Raw Rev Double Chocolate Brownie Batter Glo Bar, twelve grams of protein. Holy Yum! Or an apple with almonds. Cherries and chocolate; both are high in magnesium, which boosts energy.  Healthy fats like nuts, seeds or an avocado. Drinking more water will also increase energy, snack on watermelon its 91% water. The smell of citrus fruits such as oranges, lemons and grapefruits are very energizing, add a slice or two to your glass of water.

Lunch can be enjoyed by brown bagging it.  Eating with others can lead to overeating. The more food you consume the harder your body must work to break it down. Try a cup of soup and a salad or hummus with celery and carrots.  Blending your fruits and vegetables into a protein smoothie you will see that you will have a lot more energy.

Snack time, it’s time to boost your Omega-3 fatty acids, which improve brain function.  My favorite go to snack at this time of day is raw revolution bar, which is an excellent source of protein. Currently I’m on a spirulina dream kick and it’s one of my favorites.  The healthy fats in the cashews, sunflower seeds have such wonderful flavor, the sprouted flax seeds are a great plant-based protein source which can be a benefit for women with polycystic ovarian syndrome. Or grab a Raw Rev Dark Chocolate Espresso Crunch Glo Bar, ten grams of protein and go! This bar is just Wow! This is also a great time to have fresh brewed green tea, loaded with antioxidants, iced or hot.  Make sure you hydrate, drink more water, this is the perfect time to get that extra fluids in your body.

Dinner should be a satisfying meal of protein, vegetables, healthy fats and complex carbohydrates. Eating cauliflower, broccoli, and brown rice or beans, lettuce, tomatoes, and avocado are perfect examples of mindful eating.

Drink more water. Sip on herbal tea, like peppermint, which is good for digestion or chamomile, which is a calming tea.

Get more sleep, rest and relaxation. Take time for yourself. Get moving.


-Karen Mayo, Health & Wellness Coach, Speaker, and Author

Leave a comment

Comments will be approved before showing up.