You eat too many refined carbs.
Carbohydrate-rich foods are metabolized into blood glucose, the only form of energy the body can use immediately. But not all carbohydrates are created equal.
Highly processed, refined carbs (e.g., white bread and crackers, refined breakfast cereals, sweets and sugary drinks) rank high on the glycemic index.
That means they cause large spikes in blood glucose followed by sharp drops, which can bring on fatigue. Sugar also blocks the activity of orexin-producing cells, brain cells that stimulate wakefulness.
For a balanced release of energy choose low-glycemic carbohydrates such as 100-per-cent stone-ground bread, 100-per-cent bran cereals, steel-cut and large-flake oatmeal, milk, yogurt, soy beverages, apples, bananas, pears, oranges, dried apricots, berries, nuts, seeds and beans and lentils.
You skimp on protein.
Protein-rich meals help you feel more alert by counteracting drowsiness that can be brought on by consuming excessive sugar or carbohydrates.
Including protein at meals…