Eating for energy: The power of foods to beat post-holiday fatigue

January 2, 2024 - By Rachel Kubik, Senior Content Writer for ARC

As a health and wellness professional, are you finding your clients, patients and consumers in a post-holiday slump? Are they reaching for the coffee or the energy drinks to feel fueled, only to crash later? Luckily, there’s foods you can recommend to replenish energy and keep the boost going for longer. While all foods contribute to energy, their impact on the body varies significantly. The difference is particularly noticeable between foods that provide a quick boost, such as sugars and refined carbs, and those offering more enduring energy, such as grains, legumes and whole foods. 

Beverages high in sugar, candy and pastries rapidly put an excess of sugar into your bloodstream. The subsequent energy crash can result in feelings of fatigue and hunger. On the contrary, foods rich in “complex carbs,” beneficial fats and protein have a more gradual digestion process, satiating your hunger and offering a sustained, consistent supply of energy, according to WebMD. 

Health and wellness professionals can take note of these foods and drinks known for promoting stable energy levels, to pass the information along to consumers. 

Fruits: Among the energy-boosting fruits, bananas stand out for their potassium content. Not only do they serve as a quick and natural source of sugar, but their fiber content also plays a vital role in slowing sugar digestion, contributing to sustained energy, according to Medical News Today. A study in PLoS One from the National Library of Medicine suggests that consuming a banana before prolonged physical activity can enhance performance and endurance. 

• Avocados: These well-rounded fruits are praised for their health values and nutrient density. Avocados provide a combination of nutrients, protein and fiber that contribute to sustained energy throughout the day. Additionally, the presence of good fats enhances energy levels and facilitates the absorption of fat-soluble nutrients. 
• Goji berries: Recognized for their small, reddish appearance, goji berries are a powerhouse of nutrients, boasting anti-aging and antioxidant properties. Incorporating dried goji berries into trail mixes or infusing them into water bottles adds a convenient and energy-boosting dimension to dietary choices. 

Vegetables: A spectrum of vegetables are potent options for sustaining energy levels: 

• Yams and sweet potatoes: These serve as beneficial sources of carbohydrates, delivering energy. Notably, their high fiber content aids in slowing the absorption of carbohydrates, making them conducive to sustained energy. 
• Beets: Rich in antioxidants and nutrients, beets contribute to improved blood flow and energy. Whether enjoyed as dried beetroot chips, cooked beets or in the form of beetroot juice, their inclusion in the diet provides a flavorful and energizing option. 
• Dark, leafy greens: Kale, spinach and collard greens, dense with nutrients and antioxidants, contribute filling proteins. Cooking these greens with a hint of vinegar or lemon juice can aid in digestion, ensuring their energy-boosting benefits are readily absorbed. 

Unlike processed counterparts that may undergo nutrient-stripping processes for prolonged shelf life, fresh foods generally boast higher nutritional content. Opting for in-season fruits and vegetables ensures that consumers eat produce that has ripened naturally, according to Healthline. 

Craving something indulgent? Dark chocolate emerges as a surprisingly effective energy booster. With lower sugar content than milk chocolate, dark chocolate’s higher cocoa content translates to benefits such as flavonoids, known for their antioxidant properties. 

Animal products, including fatty fish like salmon, beef liver rich in vitamin B-12, yogurt as a source of protein, and eggs also can provide sustained energy. 

In the realm of grains, oats, popcorn, quinoa and brown rice can be valuable contributors to sustained energy. The fiber, essential minerals and phenolic compounds present in whole-grain oats, along with the slower digestion facilitated by popcorn and the nutrient-rich profile of quinoa and brown rice, collectively offer a spectrum of choices for consumers seeking lasting energy. 

Beans and legumes, such as soybeans, lentils, nuts, peanut butter and seeds, contribute protein, healthy fats and fiber, ensuring a budget-friendly and nutrient-dense approach to sustaining energy levels, according to Medical News Today. 

Drinks: Water is the most crucial component for overall bodily function. Additionally, coffee, green tea, and yerba maté are acknowledged for their stimulating effects, with coffee providing caffeine-induced alertness and antioxidants, while green tea and yerba maté offer smoother transitions to heightened energy states. While caffeine can be consumed in moderation and has demonstrated health benefits, it offers a temporary boost rather than sustained energy. While the initial sips may provide a momentary jolt, relying solely on caffeine without complementing it with a well-balanced nutritional intake can result in eventual fatigue. If consumers are inclined to enjoy caffeinated beverages, options like black coffee or unsweetened tea are preferable. 

Stay away from fast foods, fried items, added sugars, packaged snacks and baked sweets; while these may offer quick energy, they lack the sustained energy benefits in the above list. Soda and energy drinks, often packed with refined sugars and artificial additives, can additionally pose potential health risks if consumed excessively, according to Healthline. 

Unprocessed foods: While the allure of a cheeseburger and fries may be irresistible, their nutritional value is often subpar. Processed foods, including certain packaged or canned items, candies, boxed meals and pre-cooked meats, are frequently laden with preservatives, additives, sodium, trans fats and artificial ingredients that can impede consumers’ energy levels. 

Overall, it’s important to have a balanced and varied diet. Vitamins, fiber, fats and proteins are essential components for sustaining energy levels. 

In addition to the content of consumers’ meals, the timing of eating habits also plays a crucial role in influencing energy levels. If you’ve ever experienced a sluggish feeling after indulging in a large lunch or dinner, that’s because the body directs its energy towards digesting the meal rather than efficiently powering the rest of its bodily functions. 

A strategy to sidestep the post-meal lethargy is to opt for multiple smaller meals throughout the day, as recommended by Healthline. This approach ensures a steady and consistent supply of fuel and potentially aids in weight management. 

In conclusion, navigating the post-holiday slump and maintaining sustained energy levels involves mindful food choices and eating habits. The distinction between brief boosts and lasting energy is incorporating nutrient-dense, unprocessed foods into consumers’ diet. Let consumers know to avoid processed and sugary foods, as well as excessive reliance on caffeine, recognizing that balanced nutrition and meal timing are equally important to maintaining consistent energy levels. By adopting these dietary practices, consumers can overcome the pitfalls of energy crashes and enjoy a lifestyle that supports enduring vitality.