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  • Q&A with Australian Health Practitioners

    Besides caffeine, what can boost my energy levels?

    Related Topic
    Nutrition
    I get very sleepy between 2-4pm but am against drinking caffeine. What else can help boost my energy levels and help me feel more awake?
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    Courtney Bates

    Dietitian, Nutritionist

    Courtney is an Accredited Practising Dietitian (APD), Accredited Nutritionist (AN) and member of the Dietitians Australia. She runs her own online practice Healthy Bods Nutrition. … View Profile

    You are definately not alone! Many of us suffer from the mid afternoon slump. The feeling of low energy levels and sleepiness is often due to a drop in blood sugar levels. To ensure your blood sugar levels remain regulated throughout the day, it is a good idea to ensure your meals are always balanced. Balanced meals contain a low GI carbohydrate, a quality protein, plenty of vegetables and some healthy fat. So, have a look at your usual lunch and see if it is balanced.

    Some ideas of balanced lunches include:

    • 2 Vita Weat lunch slices with avocado, tinned salmon, salad vegetables
    • Bazaar Pita pocket or Barley wraps with avocado, lean turkey or deli meat and 1 cup salad vegetables
    • Sushi roll with tuna, avocado, miso soup and edamamme
    If you need a pick-me-up in the afternoon, avoid snacks high in sugar or fat, such as biscuits, chocolate and chips. These will give you an immediate boost but half an hour later your energy slump will return. Instead, choose healthy snack choices such as a small handful of nuts, low fat yoghurt, handful berries or piece of fruit. A brisk walk can also increase concentration!

    Courtney Dinnerville
    Accredited Practising Dietitian

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    Melissa Adamski

    Dietitian, Nutritionist

    I am an Accredited Practising Dietitian (APD) and Accredited Nutritionist (AN) with a passion for food and good nutrition. I also have my own private … View Profile

    Great answer Courtney!  A suggestion non- nutrition related I find works with clients is to get fresh air. Sometimes you feel moe tired sitting in front of the computer with no energy. Getting up and moving around outside for 5 minutes can refresh you and make you feel like you have more energy.


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    Erin Miller

    Dietitian, Nutritionist

    Accredited Dietitian and Nutritionist Erin Miller is passionate about health and wellbeing. The Nutrition Network is her home and she opens her doors to assist … View Profile

    Great answers! Also make sure you are hydrated! Signs of dehydration include headaches, dizziness and fatigue. Not only will it help your skin, internal organs and bowel function but it also helps to boost your energy levels! Ensure that you are drinking at least 6-8glasses of fluids (preferably water) each day or more if you are undergoing physical activity.

    Erin Caruana
    Accredited Practising Dietitian

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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Good answers! May I also suggest having an apple instead of coffee in the mid afternoon. I find that it helps boost my clients energy levels without the need for caffeine. Give it a try!

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