Quick vs. Sustained Energy: How to Stay Energized Without the Crash

Have you ever found yourself itching for a cup of coffee every morning because you crave that energy boost? 

You are not alone. In fact, 85% of US adults consume 135 mg of caffeine daily, which is equivalent to a 12-ounce cup of coffee (Berg, 2024). Yet by noon, most people experience energy crashes and find themselves wanting for another caffeinated beverage or a sugary snack.

This begs the question: How do we fuel our body with sustained energy throughout the day, rather than relying on quick energy that leads to crashes?

Let’s take a look at what energy really means:

Why Do We Need Energy — And Why Does It Fade?

Energy powers everything: your brain, your body, your movement, your mood, even your ability to focus and digest. Our body mainly gets energy from the nutrients in the food we eat. 

• Carbohydrates: These are the main fuel source for the body. Carbohydrates are converted to glucose, a simpler form a sugar for the cells to use as energy. However, not all carbohydrates are the same. Foods with high glycemic index (white rice, potato, cornflakes, sugary snacks) containing simple carbohydrates can spike your blood sugar quickly, often leading to a sugar crash (Manzella, 2024). Foods that contain complex carbohydrates (brown rice, whole-grain bread, leafy greens, fruits) lead to more gradual rises in blood sugar, lasting longer and avoiding rapid crash (Vetter, 2024). 

• Caffeine: This acts as a stimulant to your brain, temporarily making you feel more alert. Most people drink coffee or tea in the morning for caffeine. Caffeine is rapidly absorbed in your body within 45 minutes. While caffeine can help with feeling more alert, too much caffeine can lead to headaches, insomnia, and anxiety (Berg, 2024).

• Iron, vitamin B12, and folate: They are vitamins and minerals that are essential for daily functions. People who are deficient in iron, vitamin B12, folate or a combination of these 3 can feel extremely fatigued and muscle weakness (Moll & Davis, 2017).

You often feel the midday slump because:

• You have a spike in blood sugar with eating simple carbohydrates, followed by a sharp drop.

• You drink caffeine beverages in the morning, leading to a crash in energy.

• You are not getting enough sleep or hydration.

• You are missing essential nutrients that support energy production.

• Your gut microbiome is imbalanced, which could affect how well you absorb the essential nutrients.

Sustained Energy vs. Quick Energy: What’s The Difference?

Quick energy isn’t inherently bad. While it can be helpful before a workout or when you need a quick boost of energy, relying on rapid energy daily can lead to a rollercoaster of highs and lows throughout your day. This could affect your sustained energy, focus and well-being.

Sustained energy, on the other hand, allows you to consistently perform well mentally and physically. No crash and midday slump that could prevent you from feeling your best. 

How to Build Sustained Energy Into Your Day?

Looking for ways to get more energy naturally? Here are a few science-backed strategies to build sustained energy into your life:

• Adding complex carbohydrates into your meal

Instead of sugary snacks, white bread, or white rice, consider including whole grain options, fruits, leafy greens, and protein into your daily diet. These options have a lower glycemic index, meaning that they will be digested more slowly and provide a gradual, steady energy (Manzella, 2024, Vetter, 2024). Additionally, complex carbohydrates, especially dietary fibers, can help feed beneficial gut bacteria and promote them to release short-chain fatty acids which are good for a variety of health functions like metabolism and immunity (Silva et al., 2020). 

• Hydrate frequently and move often

Hydration is important in maintaining your body’s energy system. The first sign of dehydration is usually fatigue (Vasquez, 2023). Consider buying a personal water bottle and keeping it nearby to remind yourself to hydrate throughout the day. 

Dedicating 30 minutes a day for a brisk walk and movement can be beneficial to your body. Moving often throughout your day can help with your blood flow, feeling less tired. Sedentary habits can also cause your body to be more resistant to insulin, promoting inflammation. In addition, one study found that reducing sedentary time by 1 hour per day can lead to more than 25% lower risk of heart disease (Harvard Medical School, 2023).

• Support your micronutrient levels

Micronutrients play a vital role in how your body generates energy. If you often feel fatigue, you could potentially be iron, vitamin B12 or folate deficient. In fact, one out of three US adults experience iron deficiency (Howard, 2024). Learn more about the Myths and Truth About Iron. 

In addition, most people actually don’t struggle with the intake of these micronutrients—they lack the ability to efficiently absorb them. This is where a supplement like lactoferrin comes in. Lactoferrin is a naturally occurring milk protein that promotes nutrient absorption including iron absorption while being gentle on the stomach (Kowalczyk et al., 2022). 

Intentional’s IronKind is a blend of lactoferrin and prebiotics. It is designed to support the iron absorption in your body and provide a protective gut barrier. Lactoferrin and prebiotics in IronKind work together to support efficient absorption, providing a long-lasting energy without crash and gut side effects. Learn more about IronKind.

• Don’t forget about gut health

Gut health also contributes to sustained energy. Your digestive system and the gut microbiome could determine how well your body absorbs the nutrients, which directly impact your energy levels. 

In a 2010 research study, the researchers found that there is a link between gut inflammation in chronic fatigue (Lakhan, 2010). This suggests that poor gut health could affect your mood and energy level throughout the day. 

To support your gut, consider including:

• Fiber-rich foods: These can help feed and promote the gut microbiome diversity.

• Prebiotics: Incorporating prebiotics can further support your gut in feeding beneficial microbes and protect your gut from inflammation.

• Lactoferrin: This protein has been shown to benefit gut immunity by fortifying the intestinal barrier. Lactoferrin is often used in infant nutrition and formula as it gives infants a protection against inflammation and infections. The benefits can also be linked to adults who take lactoferrin. 

IronKind — A Gentle Way To Build Sustained Energy

If you are looking to build sustained energy naturally, IronKind is for you. It is a science-backed supplement consisting of a blend between vegan lactoferrin and prebiotics. Both ingredients work together in your body to support the absorption of vital nutrients and promote gut health. This combination is a more natural way to build sustained energy compared to other supplements that could damage your gut.