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Improve energy levels through breakfast and good nutrition

Improve energy levels through breakfast and good nutrition

Food is our fuel. It fuels our brains, nourishes our cells and energises our muscles. But both the type of fuel we consume, and timing in which we consume it, affect our energy levels. Here are some tips to start the day right and keep your energy levels up throughout the day!

Our bodies require a constant supply of energy to function at their peak. If we wait too long to eat in the morning, or if we skip meals mid-day, energy levels can dwindle, our ability to focus and concentrate decline, and our motivation to exercise can be lost.
One of the best ways to ensure you start your day with high energy levels is to eat breakfast within the first 30-60 minutes after waking up. If you find that you are not hungry for breakfast, think back to what you ate before bed. Often eating late at night can lead to loss of appetite in the morning. Since you use minimal fuel during sleep, the bedtime snack may have been simply stored as fat for use later.

Type of fuel:
Carbohydrates are the most efficient fuel source for our bodies. Carbohydrate rich foods such as fruits, vegetables and wholegrains are good sources of energy, which once digested and absorbed can be delivered efficiently to our cells. Our bodies digest and absorb carbohydrates slowly or rapidly, depending on the type of carbohydrate. However, adding a source of protein such as meat, fish, poultry, legumes, eggs, nuts, dairy and protein powder to a meal, can slow down the digestion and absorption of carbohydrates contributing to a more sustained release of energy.1,2

Tips for nutritious meals & snacks:

  • A good breakfast combination could include a slice of wholegrain toast topped with a slice of tomato, spinach leaves and a poached egg.
  • For lunch, try brown rice bowl with teriyaki chicken and vegetables.
  • For morning or afternoon snack ensure they contain both protein and carbohydrates; try berries and Greek yogurt or vegetable sticks and hummus.
  • For dinner, try grilled salmon, roasted sweet potato and green salad.

There are many factors that may affect energy levels. Combining a nutritious diet along with adequate hydration, sleep, daily physical activity and managing stress levels can all contribute to healthy energy levels.



1 Wolever TM. Effect of macronutrients on the glycemic index. Am J Clin Nutr. 2017;106(2):704-705.

2 Mixed meals and the effect of extra protein and fat on blood glucose response, available at:, accessed 10th March, 2021.



Consume as part of a varied and balanced diet and healthy lifestyle. SUSTAGEN® Hospital Formula and SUSTAGEN® Hospital Formula Plus fibre are a formulated meal replacement and cannot be used as a total diet replacement. SUSTAGEN® Collagen, SUSTAGEN® Active, SUSTAGEN® Everyday and SUSTAGEN® Ready to Drink are Formulated Supplementary Foods which can be of assistance where dietary intakes of nutrients and energy may not be adequate. SUSTAGEN® OPTIMUM™ is a Food for Special Medical Purpose, specially formulated for medical conditions where nutritional needs cannot be met through diet modification alone. Must be used under the supervision of a healthcare professional. SUSTAGEN® Sport is a Formulated Supplementary Sports Food which must be consumed in conjunction with a nutritious diet, not as a sole source of nutrition and should be used in conjunction with an appropriate physical training or exercise program. Not suitable for children under 15 years of age or pregnant women. Should only be used under medical or dietetic supervision. The advice given here is intended as a general guideline only and is not intended to replace the advice of a healthcare professional. Nutritional supplements can only be of assistance where dietary intake is inadequate. Please seek advice on your individual needs from an Accredited Practicing Dietitian or your healthcare professional.