{"id":254924,"date":"2020-09-21T09:31:00","date_gmt":"2020-09-21T07:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=254924"},"modified":"2021-05-12T09:34:08","modified_gmt":"2021-05-12T07:34:08","slug":"why-do-you-feel-tired-after-eating-and-how-to-avoid-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/why-do-you-feel-tired-after-eating-and-how-to-avoid-it\/","title":{"rendered":"Why Do You Feel Tired After Eating and How to Avoid It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-feel-tired-after-eating-and-how-to-avoid-it\/#What_causes_fatigue_after_a_meal\" title=\"What causes fatigue after a meal\">What causes fatigue after a meal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/why-do-you-feel-tired-after-eating-and-how-to-avoid-it\/#How_to_prevent_fatigue_after_eating\" title=\"How to prevent fatigue after eating\">How to prevent fatigue after eating<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Does it always drag you to bed after&nbsp;<strong>a tasty and rich meal?<\/strong>&nbsp;<strong>Fatigue and concentration problems after eating<\/strong>&nbsp;are a relatively common issue. They can be caused by&nbsp;<strong>several factors,<\/strong>&nbsp;such as a certain&nbsp;<strong>type of food, portion size<\/strong>&nbsp;or&nbsp;<strong>mealtime.<\/strong>&nbsp;However, if the&nbsp;<strong>tiredness after a meal limits you,<\/strong>&nbsp;there are&nbsp;<strong>several solutions to eliminate it.<\/strong>&nbsp;Therefore, look at&nbsp;<strong>the most common reasons why food causes fatigue and how to successfully avoid them.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg\" alt=\"Why Do You Feel Tired After Eating and How to Avoid It?\" class=\"wp-image-181650\" width=\"843\" height=\"562\" title=\"Why Do You Feel Tired After Eating and How to Avoid It?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_causes_fatigue_after_a_meal\"><\/span>What causes fatigue after a meal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The first and most fundamental reason for the&nbsp;<strong>post-meal fatigue<\/strong>&nbsp;is the<strong>&nbsp;type of food your diet contains.<\/strong>&nbsp;The difference is whether it consists of a<strong>&nbsp;quality and nutritionally balanced diet<\/strong>&nbsp;or contains<strong>&nbsp;ingredients that cause fatigue and exhaustion.<\/strong>&nbsp;Which are they?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Foods rich in protein and carbohydrates<\/h3>\n\n\n\n<p><strong>Hormones are responsible<\/strong>&nbsp;for many processes in our body. The feeling of fatigue, which is largely<strong>&nbsp;caused by the hormone serotonin,<\/strong>&nbsp;is no exception. It is primarily<strong>&nbsp;found in the digestive system,<\/strong>&nbsp;<strong>platelets, and central nervous system.<\/strong>&nbsp;It acts as a neurotransmitter, thus&nbsp;<strong>helping to transmit nerve signals.<\/strong>&nbsp;However, its biggest benefit is that<strong>&nbsp;it affects the process of sleep and thermoregulation.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4]<\/span>&nbsp;It is&nbsp;<strong>protein-rich foods<\/strong>&nbsp;that affect the&nbsp;<strong>production of this hormone.<\/strong>&nbsp;This is because the proteins<strong>&nbsp;make up the amino acid tryptophan,<\/strong>&nbsp;which&nbsp;<strong>promotes the production of serotonin.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg\" alt=\"What causes fatigue after a meal\" class=\"wp-image-181715\" width=\"843\" height=\"602\" title=\"What causes fatigue after a meal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min.jpg 1838w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Foods&nbsp;<strong>rich in carbohydrates<\/strong>&nbsp;have been shown to&nbsp;<strong>help absorb tryptophan.<\/strong>&nbsp;However, it is necessary to distinguish between&nbsp;<strong>simple and complex carbohydrates in food.<\/strong>&nbsp;Simple sugars and refined carbohydrates&nbsp;<strong>break down very quickly in the body into glucose,<\/strong>&nbsp;which the body uses as an&nbsp;<strong>energy source immediately.<\/strong>&nbsp;It is therefore not&nbsp;<strong>a<\/strong>&nbsp;<strong>source of long-term energy<\/strong>. On the other hand, complex carbohydrates are&nbsp;<strong>a great source of long-lasting energy,<\/strong>&nbsp;which effectively reduces the feeling of fatigue.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span>&nbsp;Therefore, consider&nbsp;<strong>replacing refined carbohydrates,<\/strong>&nbsp;such as white bread,&nbsp;<strong>with complex carbohydrates with a higher fiber content and a lower glycemic index,<\/strong>&nbsp;the source of which is whole-grain foods.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg\" alt=\"Foods rich in protein and carbohydrates\" class=\"wp-image-181676\" width=\"843\" height=\"632\" title=\"Foods rich in protein and carbohydrates\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Your optimal daily calorie intake should&nbsp;<strong>consist of 45-65% carbohydrates, 20-35% fat and 10-35% protein.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>&nbsp;Of course, it all depends on your&nbsp;<strong>body weight, gender,<\/strong>&nbsp;or<strong>&nbsp;daily physical activity.<\/strong>&nbsp;At the same time, it is an optimal income if you want to&nbsp;<strong>maintain your weight,<\/strong>&nbsp;when losing weight or gaining weight,&nbsp;<strong>this ratio would be different.<\/strong>&nbsp;For a more accurate calculation of the daily intake of macronutrients, try to&nbsp;<strong>reach for calorie tables and calculators,<\/strong>&nbsp;which will calculate it for you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>See which foods are rich in the above-mentioned tryptophan:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>salmon<\/li><li>poultry<\/li><li>eggs<\/li><li>spinach<\/li><li>seeds<\/li><li>milk<\/li><li>soy products<\/li><li>cheese<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>To limit the intake of simple carbohydrates, you should avoid eating following foods:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>pasta<\/li><li>rice<\/li><li>white bread<\/li><li>cakes, biscuits, donuts, and muffins<\/li><li>corn cobs<\/li><li>milk<\/li><li>sugar and candy<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>On the contrary, if you want to enrich your diet with complex carbohydrates, the following foods and superfoods are great sources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>whole wheat bread<\/li><li>legumes<\/li><li>vegetables<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/buckwheat\" target=\"_blank\" rel=\"noopener noreferrer\">buckwheat<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noopener noreferrer\">quinoa<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-green-barley-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">barley<\/a><\/li><li>oats<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Foods rich in fat<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-image\"><figure class=\"alignleft size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1036\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg\" alt=\"Foods rich in fat\" class=\"wp-image-254628\" title=\"Foods rich in fat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-369x400.jpg 369w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1415x1536.jpg 1415w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1887x2048.jpg 1887w\" sizes=\"auto, (max-width: 1036px) 100vw, 1036px\" \/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>According to several studies,&nbsp;<strong>consuming too fatty foods can be a trigger&nbsp;<\/strong>of the&nbsp;<strong>post-meal fatigue.<\/strong>&nbsp;One of the reasons why it is so is the form of&nbsp;<strong>digestion of individual macronutrients in the digestive system.<\/strong>&nbsp;The stomach is&nbsp;<strong>the first organ of the digestive tract<\/strong>&nbsp;that is involved in digesting food. It&nbsp;<strong>processes carbohydrates first, followed by proteins,<\/strong>&nbsp;and<strong>&nbsp;fats are the last nutrients.<\/strong>&nbsp;Therefore, if you take in&nbsp;<strong>too much fat<\/strong>&nbsp;into your body, digesting food will take&nbsp;<strong>much longer,<\/strong>&nbsp;which will deprive your body of&nbsp;<strong>a certain amount of energy.<\/strong><span style=\"color: #ff6600;\">&nbsp;[11]&nbsp;<\/span>The body&nbsp;<strong>needs energy<\/strong>&nbsp;for its&nbsp;<strong>basic tasks,<\/strong>&nbsp;such as breathing or the already mentioned digestion. The body gets it<strong>&nbsp;in form of calories received.<\/strong>&nbsp;However, if there are not enough of them, the&nbsp;<strong>organism suffers and gets tired.<\/strong>&nbsp;Therefore, if you want to<strong>&nbsp;avoid fatigue<\/strong>&nbsp;and find out&nbsp;<strong>exactly how many calories you need to take<\/strong>&nbsp;to&nbsp;<strong>keep your energy expenditure normal,<\/strong>&nbsp;try to use the&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/bmr-calculator\/\" target=\"_blank\" rel=\"noopener noreferrer\">BMR calculator<\/a>, which you will learn more about in the article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/what-is-basal-metabolism-and-how-to-calculate-bmr\/\" target=\"_blank\" rel=\"noopener noreferrer\">What is basal metabolism and how to calculate BMR?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>The second reason for fatigue is consuming t<strong>he wrong type of fat<\/strong>. We divide fats into&nbsp;<strong>saturated and unsaturated.<\/strong>&nbsp;It is the<strong>&nbsp;first mentioned type<\/strong>&nbsp;that, when consumed too much,&nbsp;<strong>causes digestive problems,<\/strong>&nbsp;and at the same time&nbsp;<strong>demonstrably deprives you of energy.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]&nbsp;<\/span>This is evidenced by a study in which volunteers&nbsp;<strong>were divided into two groups.<\/strong>&nbsp;One group in their diet received&nbsp;<strong>60 g of saturated fats<\/strong>&nbsp;and&nbsp;<strong>the other 60 g of unsaturated fats.<\/strong>&nbsp;After eating, the women underwent&nbsp;<strong>a 10-minute test focused on performance, attention, and concentration.<\/strong>&nbsp;As a result, it was found that after eating a meal with&nbsp;<strong>60 g of saturated fatty acids<\/strong>, women had on average&nbsp;<strong>11% worse attention.<\/strong>&nbsp;As a result,&nbsp;<strong>consumption of saturated fatty acids and heavy fast food dishes can cause fatigue and impaired concentration.<\/strong><span style=\"color: #ff6600;\">&nbsp;[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another study has shown that<strong>&nbsp;consuming large amounts of any fat in general causes fatigue.<\/strong>&nbsp;The group that consumed&nbsp;<strong>135 g of fat per day<\/strong>&nbsp;during the study saw&nbsp;<strong>a 78% higher increase in fatigue<\/strong>&nbsp;compared to the group that consumed&nbsp;<strong>58 g of fat per day.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>&nbsp;One of the reasons for this is the<strong>&nbsp;effect of fat on sleep apnea.<\/strong>&nbsp;This is a state where you&nbsp;<strong>stop breathing at least 20 times during sleep for a short time.<\/strong>&nbsp;These short stops of breathing&nbsp;<strong>will interrupt your sleep,<\/strong>&nbsp;preventing you from entering&nbsp;<strong>a deep regeneration phase (REM).<\/strong>&nbsp;In fact, people who ate more fat were up to&nbsp;<strong>three times more likely to develop apnea.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36625,38608,36964,53080,53056,29917,50854,5951,5380,5331,40504,38833,6410,29676,28393,36685,46060\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The solution to these problems can be the&nbsp;<strong>consumption of foods with a lower fat content.<\/strong>&nbsp;Or you can include foods in which&nbsp;<strong>unsaturated fats predominate<\/strong>&nbsp;in your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Foods high in saturated fatty acids that you should not consume too much of include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>red meat (beef, lamb, pork)<\/li><li>chicken skin<\/li><li>whole fat dairy products (milk, cream, cheese)<\/li><li>butter<\/li><li>ice cream<\/li><li>fat<\/li><li>tropical oils such as palm oil<\/li><li>fast food dishes<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>On the contrary, you can reach for foods rich in unsaturated fatty acids, which will also provide you with other healthy substances. Therefore, reach for these foods:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>avocado and avocado oil<\/li><li>olives and olive oil<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">peanut butter<\/a>&nbsp;and peanut oil<\/li><li>vegetable&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noopener noreferrer\">oils<\/a>&nbsp;such as sunflower, corn or rapeseed<\/li><li>fatty&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noopener noreferrer\">fish<\/a>&nbsp;such as salmon and mackerel<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noopener noreferrer\">nuts and seeds<\/a>&nbsp;such as almonds, peanuts, cashews, and sesame seeds<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sour foods<\/h3>\n\n\n\n<p><strong>Orexin,&nbsp;<\/strong>in Greek \u201c<em>appetite<\/em>\u201c, also known as hypocretin, is a&nbsp;<strong>neuropeptide<\/strong>&nbsp;that regulates&nbsp;<strong>appetite<\/strong>. There are&nbsp;<strong>10,000 to 20,000 orexin-producing neurons<\/strong>&nbsp;in the human brain, found predominantly in the&nbsp;<strong>Peripheral region and the lateral hypothalamus.<\/strong>&nbsp;Recent studies suggest that the main role of orexin is to&nbsp;<strong>promote alertness.<\/strong>&nbsp;However, it is the&nbsp;<strong>consumption of acidic foods that increase the pH in the blood,<\/strong>&nbsp;which&nbsp;<strong>suppresses the production of orexin.<\/strong>&nbsp;If the acidity of the blood drops temporarily and the blood or tissues are&nbsp;<strong>slightly alkaline,<\/strong>&nbsp;<strong>orexin is more likely to be suppressed and fatigue will occur.<\/strong>&nbsp;For this reason,&nbsp;<strong>consuming too many acidic or fermented foods<\/strong>&nbsp;is one of the reasons for the formation of fatigue after a meal.&nbsp;<span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg\" alt=\"Sweetened beverages cause fatigue after a meal\" class=\"wp-image-181663\" width=\"843\" height=\"562\" title=\"Sweetened beverages cause fatigue after a meal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Researchers also believe that another possible reason why some people feel tired after eating is<strong>&nbsp;related to the development of internal inflammation,<\/strong>&nbsp;which also&nbsp;<strong>suppresses orexin.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>If you do not want to promote fatigue and suppress the neuropeptide that causes alertness, you should avoid foods that increase pH in blood, such as:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>grains<\/li><li>sugar<\/li><li>certain dairy products<\/li><li>fish<\/li><li>processed food<\/li><li>fresh meat<\/li><li>processed meat, such as canned beef and turkey<\/li><li>soda and other sweetened beverages<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Regulation of blood sugar levels after meals<\/h3>\n\n\n\n<p>Certain types of food&nbsp;<strong>regulate blood sugar levels,<\/strong>&nbsp;which can ultimately&nbsp;<strong>have the effect of reducing energy<\/strong>&nbsp;after their consumption. These are mostly meals&nbsp;<strong>with a medium to high glycemic index (GI)<\/strong>. After eating these foods, the body tries to&nbsp;<strong>balance the onset of sugar by secreting insulin.<\/strong>&nbsp;It helps the body&nbsp;<strong>regulate blood sugar production<\/strong>&nbsp;and stores energy from it for later. However, in this process, insulin also&nbsp;<strong>stimulates the production of tryptophan<\/strong>&nbsp;and triggers the&nbsp;<strong>release of serotonin and melatonin,<\/strong>&nbsp;two hormones that cause a decrease in energy and fatigue.&nbsp;<span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg\" alt=\"Regulation of blood sugar levels after meals\" class=\"wp-image-181702\" width=\"843\" height=\"671\" title=\"Regulation of blood sugar levels after meals\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-400x318.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1536x1222.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min.jpg 1750w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>The evidence was also provided by research in which participants in one group&nbsp;<strong>consumed foods with a higher GI.<\/strong>&nbsp;The result was&nbsp;<strong>a faster increase in fatigue<\/strong>&nbsp;in this group than in the<strong>&nbsp;low glycemic diet group.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>If you do not want to eat foods with a high GI, you should avoid:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sugar and sweet foods<\/li><li>sweet drinks<\/li><li>white bread<\/li><li>potatoes<\/li><li>white rice<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Portion size<\/h3>\n\n\n\n<p>Surely you have already encountered the fact that after&nbsp;<strong>eating a larger portion of food<\/strong>&nbsp;or literally after&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/\" target=\"_blank\" rel=\"noopener noreferrer\">overeating<\/a>&nbsp;you felt tired. Such states are typical&nbsp;<strong>mainly during holidays, celebrations,<\/strong>&nbsp;but more and more often the problem of overeating also occurs every day in ordinary households. The result is the&nbsp;<strong>development of obesity, diabetes, or cardiovascular disease.<\/strong>&nbsp;All these problems are also accompanied by one common denominator, which is&nbsp;<strong>fatigue<\/strong>. Consumption of large portions&nbsp;<strong>increases blood sugar,<\/strong>&nbsp;which leads to the production of insulin and subsequently to fatigue, as described above.<span style=\"color: #ff6600;\">&nbsp;[19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg\" alt=\"Overeating causes fatigue\" class=\"wp-image-181728\" width=\"843\" height=\"563\" title=\"Overeating causes fatigue\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min.jpg 1988w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Consuming too much food at one time can also&nbsp;<strong>cause slower digestion.<\/strong>&nbsp;As we explained in the previous points,&nbsp;<strong>digestion significantly affects the body\u2019s energy levels<\/strong>. The more food you eat, the slower the digestion, and your body needs more energy for this process, which causes fatigue.&nbsp;<span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mealtime<\/h3>\n\n\n\n<p>How you feel immediately after eating&nbsp;<strong>can be also affected by your circadian rhythm<\/strong>. It is a<strong>&nbsp;natural internal process<\/strong>&nbsp;that&nbsp;<strong>regulates the sleep-wake cycle<\/strong>&nbsp;and repeats approximately every 24 hours. The circadian rhythm can be&nbsp;<strong>applied to all the biological processes<\/strong>&nbsp;that take place in our body, and thus also eating.&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It turns out that the time&nbsp;<strong>when you eat really matters.<\/strong>&nbsp;According to research, people have&nbsp;<strong>the highest natural resting energy during the day,<\/strong>&nbsp;at 9 o\u2019clock<strong>&nbsp;in the morning<\/strong>&nbsp;and&nbsp;<strong>2 o\u2019clock in the afternoon.<\/strong>&nbsp;This explains why you may&nbsp;<strong>suddenly feel morning or afternoon fatigue.<\/strong>&nbsp;If you eat at this time,&nbsp;<strong>fatigue is more likely to multiply.<\/strong>&nbsp;Therefore, it is recommended to have breakfast before 9 o\u2019clock and to have lunch before 2 o\u2019clock in the afternoon.<span style=\"color: #ff6600;\">&nbsp;[20] [21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another reason for the&nbsp;<strong>correct timing of meals<\/strong>&nbsp;is the elimination of obesity and overeating. This is because&nbsp;<strong>if you eat at irregular intervals<\/strong>&nbsp;and only two or three times a day,&nbsp;<strong>you may overeat,<\/strong>&nbsp;which results in slower digestion and weight gain. These indicators are<strong>&nbsp;common causes of fatigue and exhaustion.<\/strong>&nbsp;Therefore, try&nbsp;<strong>eating regularly,<\/strong>&nbsp;at least 5 times a day and smaller portions. This will set up<strong>&nbsp;proper digestion and will not burden the body so much.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_prevent_fatigue_after_eating\"><\/span>How to prevent fatigue after eating<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We have explained&nbsp;<strong>what causes fatigue after a meal.<\/strong>&nbsp;Now is the time to imagine some&nbsp;<strong>basic solutions to help you prevent fatigue after eating:<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>do not overdo it with the consumption of proteins and carbohydrates<\/li><li>keep optimal daily intake of macronutrients<\/li><li>replace simple carbohydrates in your diet with complex ones<\/li><li>avoid eating dishes that are too fatty and from fast food chains<\/li><li>replace the consumption of saturated fats with a diet containing unsaturated fats<\/li><li>eliminate foods that increase blood pH from the diet<\/li><li>diets should consist of foods with a lower GI<\/li><li>watch the meal portions \u2013 calorie tables will also help you with that. However, you should also pay attention to&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-most-common-mistakes-in-counting-meals-and-calories-in-apps\/\" target=\"_blank\" rel=\"noopener noreferrer\">the most common mistakes in counting meals and calories<\/a>.<\/li><li>eat more smaller portions, for example 5 times a day<\/li><li>get a quality good night&#8217;s sleep<\/li><li>try to move more during the day, go for a walk or do some exercise, because physical activity increases energy levels<\/li><li>enrich your diet with vitamins and minerals that suppress fatigue and exhaustion, such as&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin C<\/a>, selected&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b\" target=\"_blank\" rel=\"noopener noreferrer\">B-group vitamins<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" rel=\"noopener noreferrer\">magnesium<\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noopener noreferrer\">iron<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg\" alt=\"How to prevent fatigue after eating\" class=\"wp-image-181689\" width=\"843\" height=\"632\" title=\"How to prevent fatigue after eating\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min.jpg 1836w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>When<strong>&nbsp;setting up your diet,<\/strong>&nbsp;you should not forget the familiar saying \u201c<em>you are what you eat<\/em>\u201c. So, of course, if you&nbsp;<strong>eat foods that cause fatigue,<\/strong>&nbsp;you will<strong>&nbsp;feel exhausted.<\/strong>&nbsp;Therefore, consider what your day looks like,&nbsp;<strong>how much energy your activities require,<\/strong>&nbsp;and based on these findings, you can figure out&nbsp;<strong>what needs to be changed.<\/strong>&nbsp;We believe that&nbsp;<strong>our findings summarized in this article will help you<\/strong>&nbsp;make this change.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Do you also feel tired after eating?&nbsp;<\/strong>Share your experience with this problem in the comments because&nbsp;<strong>you are definitely not alone in this.<\/strong>&nbsp;If you liked the article, we will be happy if you&nbsp;<strong>share it.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Does it always drag you to bed after a tasty and rich meal? Fatigue and concentration problems after eating are a relatively common issue. They can be caused by several factors, such as a certain type of food, portion size or mealtime. However, if the tiredness after a meal limits you, there are several solutions to eliminate it. Therefore, look at the most common reasons why food causes fatigue and how to successfully avoid them.<\/p>\n","protected":false},"author":22,"featured_media":181849,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7457,6665,7631,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-254924","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-digestion","9":"tag-eating-plan","10":"tag-healthy-lifestyle","11":"tag-nutrition","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why Do You Feel Tired After Eating and How to Avoid It? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Do you feel tired after eating? 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