Why Do Carbs Make Me Feel Tired?

Your demanding schedule requires you to perform at your best—mentally sharp, energized, and ready to tackle whatever comes your way. But what if we told you that the secret to sustained peak performance isn't in your latest productivity app or your fifth cup of coffee? It's in your meals.

You've probably heard: "Carbs are not good for you.", "Carbs will make your energy levels go down." But is this the whole story? Let's cut through the noise and fuel your success with some surprising truths about carbohydrates.

Carbs 101: Fuel for Your Business

Carbohydrates aren't your enemy – they're a tool—and it all comes down to how you use them. By choosing the right sources, timing them strategically, and combining them wisely, you can improve your focus, energy and productivity.

Carbohydrates are one of the three main macronutrients, alongside proteins and fats. They all provide energy for both physical and mental activities and all are fundamental to a healthy lifestyle (although in different proportions).

Interesting fact: your brain consumes about 20% of your body's energy, and it has a strong preference for glucose – which comes primarily from carbohydrates. That's right, the same macronutrient that's often vilified is your brain’s favorite fuel.

Why Some Carbs Can Damage Your Productivity

Simple carbs – like those in sugary snacks or white bread - cause rapid blood sugar spikes followed by an equally dramatic crash. This is why you might feel ready to conquer the world at 2 PM, only to be fighting to keep your eyes open later in the day. Complex carbs, on the other hand, cause your body’s sugar levels to steadily rise, providing a trustworthy, stable source of energy.

Although carb quality is fundamental, other factors like meal size, hydration status, sleep quality, and stress levels all play a role. As a rule of thumb, the more complex the meal, the steadier your energy levels will be.

Where Can I Find The Right Sources Of Carbohydrates?

Complex carbohydrates can be found mainly in whole grains (brown rice, quinoa, oats…) and pulses (beans, lentils, chickpeas…). Besides the carbohydrates being naturally more complex,, these foods are also rich in fibre and nutrients, which contribute to their slower digestion and more stable energy release.

Here are a few tips to include complex carbohydrates in your meals and minimize glucose spikes:

1. Start your day with a complete breakfast—include whole grains, half-skimmed dairy, and fruits. For example, try whole-grain toast with yogurt and a side of berries
2. Pair your cereals or grains with a source of protein (like fish, lean meat, eggs, or beans) and plenty of vegetables. For instance, opt for a brown rice bowl with grilled tuna and a variety of colorful veggies
3. Keep balanced snacks on hand, such as fruits paired with nuts or rice crackers with low-fat cheese and fruits
4. Incorporate a variety of colorful fruits and vegetables into your diet
5. Choose whole grains over refined options (for instance, prefer wholegrain tortillas over the wheat versions)
6. Include beans, lentils, chickpeas, and other pulses for a good combination of carbs and protein
7. Stay hydrated—as even mild dehydration can impact cognitive function

Notice how different foods affect your performance and make informed choices based on your body's responses. Remember, good consistency is what delivers great results—both in business and in health.

It all starts with the choices you make at your next meal. With the right support—certified experts who have your back every day—you can streamline your path to success. Make your move today!