Philip A. Gilly, MD, FAAFP
Family
Practice Board Certified
The human body has a “biologic clock” that plays a big part in how food energizes you. This clock is what causes you to feel the most energetic and the least stressed during the first six hours after awakening. From then on, your energy level slowly decreases until the end of the day, when you “shut down” mentally, usually within one hour of bedtime.
The key to maintaining high performance levels is to eat foods that can energize you when your biologic rhythms are beginning to slow down. Protein foods, such as meats, fish, poultry, dairy products, beans and eggs, contain the amino acid tyrosine. This may stimulate the brain to produce norepinephrine and dopamine, which can boost mental alertness. Carbohydrates, on the other hand, contain the amino acid tryptophan, which triggers production of serotonin, which may have a calming effect.
A nutritious breakfast keeps you from overeating at lunchtime. The best breakfast is rich in protein foods, high in vitamins and minerals, and low in fat. For instance, you could have one piece of fresh fruit or ½ cup of berries mixed into eight ounces of plain yogurt, a bran muffin with jelly, and coffee with skim milk, no sugar.
Your brain cells are most sensitive to caffeine first thing in the morning. It is best to limit your daily intake to 1 or 2 cups when you first get up, as the effects could last as long as six hours. You should avoid caffeine after 4 pm so that it doesn’t keep you awake at night.
Your midday meal will either sustain your morning alertness or accelerate the drop in your energy level. You never want to start a meal with a carbohydrate if you plan to work after the meal, or worse, attend a meeting, because it may trigger drowsiness. A high-protein, low-fat, alcohol-free meals can produce quick mood-modifying and energy boosting results.
Including the following foods will work well for most people - 3 or 4 ounces of meat, skinless poultry, seafood or fish; or 8 oz of low-fat yogurt, tofu, or cottage cheese; or 2 oz of low-fat cheese, such as mozarella, ricotta, or feta; or two egg whites. Added to that could be one piece of sliced fresh fruit or ½ cup of berries and two slices of whole-grain bread.
Some people think that eating pasta at lunch will increase their mental and physical energy. In reality, athletes load up on pasta before an endurance event because it contains glycogen, which fuels muscles, not the brain.
Your evening meal comes at a time when your biologic rhythms are telling your body it’s time to slow down. To stay alert for evening projects, eat high-protein, low-carbohydrate foods. Four to five ounces of skinless, boneless, broiled chicken, one cup stir-fried mixed vegetables and one cup of steamed rice make a fine suggestion. Avoid starting with a carbohydrate – bread, crackers, deep-fried breaded foods, etc.
Another common misconception is that a bedtime snack or alcoholic “nightcap” will help you sleep. While these may make you feel sleepy, turning on your digestive system prevents your body from reaching the most restful sleeping phase. In fact they might result in late-night awakening due to a rebound effect or acid reflux discomfort.
Whether you are an early bird or a night owl, you can maintain a high level of energy all day by following this advice and eating the right foods at the right times. Another good resource is Managing Your Mind and Mood Through Food, by Judith Wurtman, PhD.
This information provides a general overview on this subject and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to learn how to get more information. More health-related information is available on this and many other topics on the World Wide Web from Dr. Gilly’s Health Resource Directory and from the American Academy of Family Physicians.
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