From time to time, everyone stays up too late or sleeps poorly, leading to a feeling of tiredness in the morning. However, if you usually feel exhausted in the mornings, it may be time to take a closer look at what you're eating. You may not be getting enough of the nutrients you need to keep you going throughout the day, or you could be eating too many fats and refined carbohydrates.
Protein
Your body uses proteins to build and maintain bones, muscle, cartilage, skin and blood. They are also key components in the making of body chemicals like serotonin and human growth hormone. Although you probably get enough protein in your diet, be sure it's coming from a variety of lean sources including fish, nuts, beans and meat. Also, the American Dietetic Association says that a lot of people skip protein at breakfast. An egg-white omelet, oatmeal with chopped walnuts or a protein-powder smoothie for breakfast boosts your energy.
Carbohydrates
Scientists, dieticians and sellers of diet plans continue to argue about the optimal number of carbohydrates, but the exact quantity doesn't matter quite as much as the quality. Focus on minimally refined carbs like those in whole-grain breads, fresh fruits, beans and vegetables. Complex carbohydrates take longer to digest than simple ones like white flour, white rice and sugar, so they provide a longer-lasting energy source. As an added bonus, the extra fiber absorbs water in your belly and helps you feel full on fewer calories.
Quantity
MyPyramid.gov offers the following guidelines for adults: make half your grains whole, vary your veggies, focus on fruits, include several servings of calcium-rich foods and consume lean proteins throughout the day. The exact number of servings you should eat from each of these categories depends on your age, gender, fitness and activity level, and whether you are trying to lose weight in addition to boosting energy. In general, most adults should eat about 2,000 calories per day. Consider keeping a food diary in which you write down everything you eat. After a few days, analyze your journal to see where you might have some nutritional gaps in your diet.
Glucose
Beginning the day with a sugary burst like a donut and coffee will give you a fast but fleeting pick-me-up, causing your blood sugar, or glucose, to spike. Your pancreas cranks out insulin in response, telling your body to pull the glucose into your muscles to store it for later use. This causes your blood glucose to fall suddenly, a state called hypoglycemia, which can make you feel tired and disoriented.
In addition to following a generally healthy diet, make sure you are spreading your meals out through the day. Eat five or six mini-meals, including snacks like raw veggies with low-fat dip, pita with hummus, or peanut butter on an apple. As long as you pay attention to your overall intake throughout the day, mini-meals can help keep your blood sugar balanced.
