from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Regardless of whether it’s the middle of winter or the peak of summer, many Americans struggle to keep their energy levels up throughout the day for one reason or another. This often has us heading to the kitchen or the nearest coffee shop to grab a caffeinated beverage just to get through the afternoon. But caffeine isn’t the only way to boost energy levels. There are plenty of alternative ways to increase alertness throughout the day—no stimulants required!
For just a few ideas, we interviewed nine registered dietitians for their top tips to maintain healthy energy levels all day long without a drop of caffeine.
With the stress of daily life and increasingly busy schedules, finishing your day strong without a midday cup of joe can seem impossible—but this doesn’t have to be the case! Here is what nine RDs recommend you try instead.
While balanced eating is a smart move for overall health and disease prevention, embracing a nutrient-rich diet is also key to feeling awake and productive throughout the day, according to Rhyan Geiger, RDN, registered dietitian and founder of the Phoenix Vegan Dietitian. “Choosing healthy foods, like fruits, vegetables, legumes, whole grains, nuts, and seeds, while avoiding excessive amounts of fried foods high in saturated fats and foods with a lot of added sugar, can help keep energy levels optimal,” she says. For those not following a plant-based diet, the inclusion of lean protein options like fish, lean meats, eggs, and low-fat dairy can also be part of a balanced eating routine.
We’ve all heard that breakfast is the most important meal of the day, and that is largely because it can help maintain healthy energy levels all day long, even if your slump comes mid-afternoon. “Your body has been fasting while you were sleeping, and the fuel tank needs a refill,” says Annette Snyder, MS, RD, CSOWM, LD, registered dietitian at Top Nutrition Coaching. “The body needs that fuel to move your muscles and power your brain, among many other important things. Breakfast can help not only with your energy, but also focus, concentration, and hunger control throughout the day.”
Protein should always be prioritized when it comes to snacking for better energy levels, according to Anar Allidina, MPH, RD, a Toronto-based registered dietitian. “It’s tempting to reach for caffeine or sugar for an energy boost, but protein more meaningfully boosts energy by providing sustained fuel as it’s broken down more slowly,” she says. “This steady supply of energy will prevent spikes and crashes in our blood sugar, helping us feel more energized.”
High-protein snacks like hard-boiled eggs, nuts, seeds, yogurt, or cottage cheese are all fantastic options. “Try combining a protein-rich snack with complex carbohydrates (i.e., fiber) to keep energy levels even more steady, like nuts and fruit, cheese and whole grain crackers, and veggies with hummus or cottage cheese,” Allidina adds.
In the midst of a busy day, we’re often forced to squeeze in meals whenever we have a free moment. However, choosing your meal times wisely can result in big payoffs when it comes to sustained energy levels. “About three hours after a meal, our body’s blood sugar naturally begins to go down, which causes the sensation of hunger,” says Rachel Gargano, MS, RD, CSSD, CBS, chief registered dietitian at Live it Up. “So that afternoon slump you experience? It shouldn’t be ignored.”
This translates to either eating a snack three hours post-meal or having another meal at that time, then making sure to have another snack (or meal if you snacked prior) three hours after that. “Pack a combo snack (protein plus fiber) to eat halfway between lunch and dinner to help bring your energy back up and give you the pep you need to get through the rest of your day,” Gargano says.
From improving digestion to boosting skin health, there’s no shortage of reasons why we’re constantly encouraged to drink more water. Well, add better energy levels to the list, because hydration plays a huge role in how awake (or tired) we feel. “Even mild dehydration can lead to increased feelings of fatigue,” says Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC, registered dietitian at Top Nutrition Coaching. To gauge your personal hydration needs, she offers a simple guideline of dividing your body weight (in pounds) in half and drinking that amount of water in ounces.
“Adjust this number based on your activity level and the color of your urine, aiming for a light straw color,” she adds. “If you find yourself needing the restroom too frequently, consider balancing your water intake with electrolytes found in fruits and vegetables to help retain fluid more effectively.” But you don’t just have to rely on water for your hydration goals—herbal tea and decaffeinated, unsweetened beverages count, too!
While some may cite working out as the root cause of their low energy levels, Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness, assures that it’s actually crucial for maintaining them. “Physical activity boosts circulation and releases endorphins, enhancing energy and mood,” she says. “Even small bursts, like a five-minute stretch, a brisk walk, or desk exercises, can combat sluggishness and improve focus.” Full workouts, anywhere from 45 minutes to an hour and a half can also have this benefit. However, if you engage in extremely strenuous workouts or prolonged endurance exercise, expect to feel tired afterwards.
Whether you opt for smoothies as a meal replacement or a hearty snack, this healthy option can encourage healthy energy levels all day long. “Smoothies are easy to digest since they’re already blended, and a great opportunity to pack in nutrient-rich foods like fruit, vegetables, nuts, seeds, and yogurt that fuel the body,” says Amy Davis, RD, LDN of Amy Davis Nutrition. With every satiety-promoting and blood sugar-regulating ingredient (i.e., those full of protein and fiber) you add to your smoothie, you can expect serious returns in energy.
“Getting more sleep seems like a no-brainer when it comes to increasing energy levels,” says Alyssa Smolen, MS, RDN, CDN, media and community dietitian. However, achieving a good night’s sleep is much easier said than done. Thankfully, there are plenty of tricks of the trade for sleeping well.
“During the week and weekend, try to go to bed around the same time every day and wake up around the same time,” she says. “Some people think they can make up for lost sleep during the weekends, but that is not the case. A consistent sleep schedule is the best thing for your circadian rhythms.” Avoiding screen time and large meals at least an hour before bed, keeping your bedroom as dark as possible, and limiting naps are other smart ways to improve your sleep hygiene.
Speaking of large meals, limiting them throughout the day will also promote alertness and focus, according to Deborah Murphy, MS, RDN, registered dietitian, nutrition writer, and recipe developer. “We’re all familiar with the drowsiness that follows a large meal,” she explains. “Our body naturally diverts some of its resources to digesting all that extra food, which can make you feel tired and sluggish.”
Thankfully, there are plenty of solutions that will still leave you feeling plenty satisfied! “Rather than three large meals, aim for smaller meals and snacks every few hours to better maintain your energy levels throughout the day,” Murphy explains. “What you eat is also important, since meals that are high in (simple) carbohydrates and fat are more likely to make you tired than meals with plenty of protein.”