The Food you eat while on a business trip will affect your energy levels!

The Food you eat while on a business trip will affect your energy levels!

In the quest for sustained energy and optimal performance while traveling, the foods we choose to consume play a crucial role.? This can be even more important when sleep, exercise and other daily routines are not perfectly synced.??

Some foods are known for their ability to boost energy levels and enhance alertness, while others can leave us feeling sluggish and fatigued. Understanding the impact of different foods on our energy levels can help us make better dietary choices to maintain productivity and vitality throughout the day.


Foods That Give You Energy

1. Complex Carbohydrates:

? ?- Whole Grains: Foods like oatmeal, brown rice, and whole wheat bread provide a steady release of glucose into the bloodstream, offering sustained energy without the spikes and crashes associated with refined carbs.

? ?- Sweet Potatoes: Rich in fiber and complex carbohydrates, sweet potatoes provide a slow and steady energy release, keeping you fueled for longer periods.

2. Protein-Rich Foods:

? ?- Lean Meats and Fish: Chicken, turkey, and fish such as salmon are excellent sources of protein that support muscle repair and growth, contributing to sustained energy.

? ?- Eggs: A complete source of protein, eggs are packed with essential amino acids and provide a good energy boost, especially when consumed in the morning.

3. Healthy Fats:

? ?- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and protein, offering a slow-burning source of energy.

? ?- Avocado: Packed with monounsaturated fats, avocados help stabilize blood sugar levels and provide long-lasting energy.

4. Fruits and Vegetables:

? ?- Bananas: Known for their high potassium content, bananas help maintain proper nerve and muscle function, making them a quick and convenient energy source.

? ?- Leafy Greens: Spinach, kale, and other leafy greens are rich in iron, which is essential for transporting oxygen in the blood and preventing fatigue.

5. Hydrating Foods:

? ?- Water-Rich Fruits and Vegetables: Cucumbers, watermelon, and oranges not only provide hydration but also contain vitamins and minerals that boost energy levels.

6. Whole Food Snacks:

? ?- Greek Yogurt: High in protein and probiotics, Greek yogurt is a great snack for maintaining energy levels throughout the day.

? ?- Hummus with Veggies: The combination of fiber from the vegetables and protein from the chickpeas in hummus makes for a balanced, energizing snack.?


Foods That Make You Tired

1. Refined Carbohydrates:

? ?- White Bread and Pasta: These foods can cause rapid spikes and subsequent crashes in blood sugar levels, leading to feelings of tiredness.

? ?- Sugary Snacks and Beverages: Candy, soda, and pastries provide quick energy boosts followed by significant energy slumps.

2. High-Fat Foods:

? ?- Fried Foods: These can be heavy and hard to digest, often leading to feelings of lethargy and sluggishness.

? ?- Cheese and Cream-Based Dishes: High in saturated fat, these foods can slow down digestion and drain your energy.

3. Alcohol:

? ?- Beer, Wine, and Spirits: While alcohol may initially act as a stimulant, it quickly becomes a depressant, often causing drowsiness and disrupting sleep patterns.

4. Caffeine:

? ?- Coffee and Energy Drinks: Though caffeine provides a temporary energy boost, overconsumption can lead to energy crashes and increased tiredness once the effects wear off.

5. Processed Foods:

? ?- Pre-packaged Meals and Snacks: Often high in sodium and preservatives, processed foods can dehydrate the body and lead to feelings of fatigue.

6. Red Meat:

? ?- Steaks and Burgers: High in protein and fat, red meat can be difficult to digest, which may result in a decrease in energy levels as your body works harder to process it.


Choosing the right foods can make a significant difference in your energy levels throughout the day. Opting for whole, nutrient-dense foods can help sustain energy and prevent the midday slump. Conversely, consuming refined, high-fat, and processed foods can lead to feelings of fatigue and sluggishness. By understanding how different foods affect your body, you can make dietary choices that support sustained energy and overall well-being.

"The Food you eat can either be the safest and most powerful form of medicine, or the slowest form of poison." - Ann Wigmore.

If you are looking for a resource of what to eat for a balanced nutrition that can provide you great energy, Dr. Andrew Huberman from the Huberman Lab has advice with several podcast and articles.? Another tool is simply tracking your food on a food tracker app such as My Fitness Pal.? By tracking your food you eat, you can be the judge on how you feel for that day, plus there are some other tips you can use for general wellbeing.

George Koether

President | Strategic Planning | Global Business & New Product Development | M&A | Lead Teams to Drive Revenue & Profit

6 个月

Love this! And I score about 80% right. Occasionally slip into the red meat and always a lot of coffee but otherwise good score for me. Thanks

Lauren Hodges, Ed. D.

Author - Speaker - Award Winning Learning Designer - Owner of Performance on Purpose, LLC

6 个月

Such an important part of performance! I have some go-to’s always in my bag, and rules for pre-facilitation meals too ????

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