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31st March 2025
09:05am BST
As a self-declared sleepy girl, coffee is my go-to drink first thing in the morning.
Before I do anything or speak to anyone, I need my caffeine fix, and I find that it works wonders for my energy.
I thought this was a good thing, but upon hearing the revelation from nutrition experts that it could be leaving me with less energy, I'm all kinds of tired.
According to the nutrition experts at Prepped Pots powered by MuscleFood, regular coffee drinkers like myself who get that quick burst of energy and alertness will only enjoy short-lived benefits.
They add that this will leave us feeling more fatigued and in need of more coffee - even more so if you take sugar with your coffee.
However, Ashleigh Tosh, nutrition expert at Prepped Pots, has shared some more hopeful advice if we want to avoid this.
The experts recommend cutting down or completely avoiding sugar and only sticking to the recommended daily amount of caffeine, which is 400mg (equivalent to around four cups of tea or coffee).
While it can be frustrating to learn that even foods we believe to be healthy can cause fatigue, it's worth knowing that it's simply all about quantity.
We can still enjoy them, just in moderation, according to Ashleigh.
Nuts are a delicious, convenient and healthy snack that provide us with a boost of energy, but only if consumed in the right amount, she says.
"Over indulging can have the opposite effect and its high levels of healthy fats could end up promoting tiredness.
"Stick to the recommended serving of 30 grams per day, this is around one small cupped handful."
Again, I did not expect this one to be a contributor to tiredness.
Ashleigh warns that store-bought fruit smoothies are filled with sugars and lack the protein and fibre needed to keep our energy levels up.
"The high sugar content can cause you to crash around midday.
"For better alternatives, consider making your own smoothie at home, and don’t forget to add a source of protein or healthy fat like nut butter."
Learning that white bread is an energy drainer hurts me.
White bread falls under the category of 'refined carbs', much like bagels and pasta, meaning it is digested quicker than complex ‘good’ carbs, which means we can experience a short and fast spike in blood sugar levels, and then a crash.
"This is similar to what happens when we eat too much sugar," Ashleigh advises.
"To avoid this, try and opt for whole grain options instead."
In a cruel twist of fate, energy bars do not give us energy.
The irony is that they can actually lead to energy crashes due to their high sugar content and added sweeteners.
"When buying energy bars, look for one with a short ingredients list," Ashleigh recommends.
"The less there i,s the better. Also, look out for their protein and fibre content."
