Eating for energy

Meat, fish, eggs, dairy, tofu and legumes help keep you full and support muscle.

Vegetables, fruit and whole grains provide fibre and nutrients.

Big, sugary lunches often lead to a crash. Go lighter and add protein.

Even mild dehydration can leave you feeling tired.

Eat for Health recommends a variety of vegetables, fruit, grains (mostly wholegrain), lean protein and dairy or alternatives, with limited saturated fat, added sugar and salt. This pattern supports steady energy far better than restrictive or fad approaches.

Pairing protein (meat, fish, eggs, dairy, tofu, legumes) with fibre-rich carbohydrates slows digestion and helps avoid the sharp blood sugar swings that can leave you feeling tired an hour or two after eating.

• Breakfast: eggs with wholegrain toast and vegetables, or Greek yoghurt with oats and fruit
• Lunch: protein (chicken, fish, legumes) with a large salad or vegetables and a wholegrain side
• Afternoon snack: fruit with nuts, or vegetable sticks with hummus
• Dinner: lean protein, plenty of vegetables, a modest portion of wholegrain carbohydrate
• Throughout the day: water as the main drink

Large, refined-carbohydrate lunches without much protein or fibre are a common cause of an early-afternoon crash. Lightening the lunch portion slightly and adding protein and vegetables tends to help steady energy into the afternoon.

Even mild dehydration can show up as tiredness, headaches or poor concentration. Keeping a water bottle at your desk or in the car is a simple way to stay on top of fluid intake across the day.

Beyond the sleep disruption it can cause, regular drinking above guideline levels can also affect next-day energy and appetite regulation. The NHMRC recommends no more than 10 standard drinks per week and no more than 4 on any single day.

These combine protein or fibre with natural sugars, which tends to support steadier energy than lollies or soft drink.

• Fruit and a small handful of nuts
• Plain yoghurt with berries
• Vegetable sticks with hummus or cottage cheese
• Wholegrain crackers with cheese

Alongside a balanced diet built on the Australian Dietary Guidelines, some men add a once-a-day capsule such as Drivenol as part of a general wellbeing routine. It's intended to complement good nutrition, not replace balanced meals.

More answers on our FAQ page.

• Eat for Health — Australian Dietary Guidelines
• NHMRC — Alcohol guidelines
• Healthdirect
• Sleep Health Foundation