Energy in Food and the Surprising Things that make you feel more Sluggish

In a world of immediate internet and social media access, dietary decisions can be very easily influenced, even if someone is not seeking advice or guidance. Platforms such as TikTok and Instagram are flooded with ads that exploit consumer ignorance about health and dietary choices, using buzzwords like “high protein,” “low-carb,” “keto,” and more. Because of this, it is important to recognize that good dietary practices affect energy levels and physical and mental performance throughout the day.

Before making informed dietary decisions, it is important to recognize which macronutrients are present in each meal. While proteins and fats are essential for a balanced diet, carbohydrates are the most significant macronutrient for managing energy. Snacks, candy, soda, and junk food are often teeming with low-quality, quickly digesting carbs. Not only are these foods easy to mindlessly snack on, but doing so will likely cause a sharp spike in energy, only for the individual to ‘crash’ later in the day, leaving them feeling sluggish and lethargic.

It is important to prioritize high-quality carbohydrates when seeking energy from food. Starchy vegetables, such as potatoes and beans, as well as whole grains, are among the most nutritious carbohydrates, according to the Centers for Disease Control.

However, you can use candy and sugar to your advantage when performing physical activities. For example, professional bodybuilders and weightlifters often eat quick-digesting carbs before activity, such as Rice Krispies Treats and Pop-Tarts. Some NBA players also take gummy bears to games, loading up during halftime to replenish their energy as quickly as possible. For ordinary people, walking for 20 to 30 minutes after a meal can improve digestion and help their food be better used. Developing a well-rounded understanding of food and sugars in your diet could significantly improve your energy levels.

Written by: Spencer White

01/2026

References

Choosing healthy carbs. (2024, May 15). Diabetes. https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html

Hijikata, Y. (2011). Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal. International Journal of General Medicine, 4, 447. https://doi.org/10.2147/ijgm.s18837

Professional, C. C. M. (2026, January 7). Carbohydrates. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/15416-carbohydrates

Ramos, T., & Ramos, T. (2025, December 19). Can Rice Krispies Treats® fuel better workouts? BarBend. https://barbend.com/news/can-rice-krispies-treats-fuel-better-workouts/