How To Boost Energy Levels Throughout The Day

Boost Your Energy Levels

Feeling tired in the middle of the day? Crashing before 11am? Everything just feels like a big effort? There are several ways that you can stay energised throughout the day! Here’s 6 simple steps you can take to keep you on top of your game rather falling asleep at your desk!


#1 Breakfast choice


Your breakfast choice is crucial and could be the main factor behind why you feel so sluggish. Try and ensure three things for meal number one. Protein, complex slow release carbohydrates and simple fast acting carbohydrates. Surprised by that last point? Well, you have been fasting throughout the night whilst you sleep, therefore when you wake, to get your body going and your metabolism started, some simple fast acting sugars such as bananas, berries or honey would do the trick.


A breakfast high in protein should be the building blocks of your breakfast, so you can aid muscle repair and muscle recovery throughout the day. Eating something high in protein will also keep you feeling fuller for longer. Eggs and eggs whites are a good example, or a whey protein powder is very quick and convenient.


Lastly, some form of complex carbohydrates, such as oats, wholemeal bread and low sugar cereals. This will provide your body with a slow release of energy throughout the morning, keeping you from crashing until your next snack or possibly right up until your lunch hour.

#2 Clever snacking


Pick snacks that are low in sugar and are more dominant in monounsaturated fats, protein, fibre and complex carbohydrates. The reason for the choice of fats and complex carbs being that they are very slow digesting by the body and will provide you with a slow release of energy. Whereas something sugary might help you out for 30 minutes or so, but eventually the crash will happen again. Anything high in protein and high in fibre will help you to feel fuller for longer! Meaning you will be less tempted to pick at some naughty snacks.

#3 Get an early night


Ensure you’re getting the adequate rest that your body requires in order to stop you crashing in the middle of the day! The importance of sleep is vital in terms of healthy brain function, your fitness performance and of course your recovery from a big productive day! Don’t stay up late and fall asleep on the sofa! Go to bed early and get a solid 7-8 hours sleep which will leave you feeling fresher in the morning, making it easier for you to complete the next point!

#4 Wake up, work out


Get a morning workout in before work! The release of endorphins will leave you with a very satisfied feeling. The more times you can wake up early and get a morning workout in, the better! Frequent exercise will mean your body is forced to make more energy to keep up with the demands you’re placing on it! Plus, if you do feel a little run down towards the end of the day you’ve already completed your workout first thing!

summer hydration

#5 Keep hydrated


Drink more water and your body will feel fuller for longer. You can also trick your body into thinking it’s full meaning you’ll less likely to then pick away at sugary snacks! Dehydration can make you feel tired, sluggish and very lethargic. Meaning something so simple as keeping a bottle of water at your desk, could be the key factor to keep you feeling more energised throughout the day!

#6 Pack a nutritious lunch


A nice combination of protein, healthy fats and complex carbohydrates would satisfy your body’s needs and refrain you from a crash later in the afternoon! Protein to aid muscle repair, recovery and to help make you feel fuller for longer (protein takes a long time to breakdown in the body). Some good healthy monounsaturated fats which again your body will take longer to break down. Lastly, a good source of complex carbohydrate.


A chicken salad, with avocado and sweet potato, or a tuna sandwich with whole meal bread and a side of almond nuts would be the perfect examples of a nutritious packed lunch, to help keep you fired up for the rest of the day!

Healthy Snack Lunch

Take home message


In conclusion, every point will work together to give you more energy and focus throughout the day, without any crash feelings. Getting your nutrition the best it can be, eating the right foods and staying on top of your water intake will help fuel you for a morning workout. Picking the correct food choices for your meals will help sustain your focus and enable you to be more productive. Finishing off with a good night’s well-earnt rest!


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Claire Muszalski

Claire Muszalski

Registered Dietitian

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.

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