Why Your Energy Is Crashing by 10 A.M., Even If You Eat Breakfast

You go to bed on time and wake up energized, but after eating breakfast you’re hit with a midmorning slump—what gives? If this sounds familiar, your choice of breakfast may be to blame. “People may crash for a few reasons, such as from eating inadequate calories or foods too high in sugars without any added fibers, proteins or healthy fats,” says Linda Hittleman, M.S., RDN, CDCES, CDN. Common breakfast choices like high-sugar pastries, muffins or breakfast cereals are usually lacking in fiber and protein, two nutrients that can help to keep your blood sugar stable.

On the flip side, avoiding carbohydrates altogether can also lead to a lack of energy later in the morning. The fix? Eating a balance of nutrients in the morning meal for sustained energy throughout the first part of the day. Learn more about how your breakfast may result in a midmorning crash according to the research and registered dietitians, and what you can do to modify your food choices for improved energy throughout the day.

1. Your Breakfast Lacks Carbohydrates

If you’re skipping carbs first thing in the morning, consider this your sign to stop that habit. Carbohydrates offer energy that can be used throughout the morning, especially after an overnight fast. But, we’re not talking about quick-digesting carbs like pastries and sugar-sweetened cereals, which can spike blood sugar and lead to a midmorning crash due the lack of protein and fiber, says Sheri Gaw, RDN, CDCES. Instead, prioritize whole-food sources of carbohydrates that are rich in fiber. Think whole grains, high-fiber fruits or beans and legumes. These fiber-rich carbohydrate sources will help to provide sustained energy throughout the morning, which will not only keep your energy levels up, but may also improve your cognitive function. Those healthy carbs may help improve your energy and your memory and attention throughout the morning.

2. Your Breakfast Has Too Much Added Sugar

Eating too much added sugar first thing in the morning can lead to a midmorning crash, especially if your breakfast also lacks other nutrients that slow digestion, such as protein and fat. Commonly eaten breakfasts that are high in added sugar include muffins, pastries, sugary breakfast cereals and coffees with added sugar. For example, starting your day with a Grande Vanilla Protein Latte and Blueberry Streusel Muffin from Starbucks means eating 61 grams of sugar, much of which is added sugar. This is more than double the recommended added sugar maximum for the day, according to the American Heart Association. So, while you may be eating carbohydrates in the morning meal, those carbs are likely to lead to an energy crash. Instead, opt for unsweetened or lower-sugar coffee with a breakfast sandwich that contains a mix of carbs, protein and fat.

3. Your Breakfast Is Too Low in Calories

Eating too few calories in the morning meal can also lead to a midmorning slump. Our bodies need energy (calories) to function at their best. This means eating a breakfast that’s balanced while offering sustained energy. For most people who need around 2,000 calories per day, this will mean eating around 500 calories at breakfast. But some may require more or less depending on individual needs. For example, if you’re an early-morning exerciser then you may require more calories in the morning meal than someone who doesn’t exercise before breakfast. Skipping breakfast or not eating enough, can lead to feeling tired by 10 a.m., since food is literally fuel.

4. Your Breakfast Isn’t Balanced

Balance is a difficult word to define in the nutrition world, but for most this simply means eating a mix of nutrients at each meal. “A healthy breakfast has a balance of protein, fiber and healthy fat to fuel your morning with sustained energy and no blood sugar dips,” says Gaw. Other factors like calories and specific quantities of each nutrient will vary depending on individual needs and health status. An easy way to build a balanced breakfast is to choose foods from a variety of food groups. For example, yogurt topped with low-sugar granola and berries offers dairy, grains and fruit. A breakfast sandwich on whole-grain bread with egg, avocado, spinach and cheese is made from a mix of grains, protein and veggies. Using a combination of foods not only aids in the healthfulness of the meal, it also makes it more interesting and flavorful.

5. Your Breakfast Has a Health Halo

Some popular breakfast choices might appear to be a healthy choice, but without modifications, they can be lacking in certain nutrients. For example, oatmeal tops the list as a better-for-you switch away from sugar-sweetened breakfast cereals, but the popular single-serve packets can be lacking in a few key nutrients and may be a surprising source of added sugar. “Oatmeal is a great breakfast option but should be bulked up with toppings,” says Alyssa Smolen, M.S., RDN, CDN. “Plain oatmeal is lacking some protein and healthy fats. So, pair oatmeal with nut butter and a type of fruit like bananas or berries to maintain sustained energy.” Other popular breakfast choices like avocado toast may also need a boost from other foods to round out the meal. “Avocado toast provides healthy fats and fiber, but it can lack protein,” says Gaw. “To boost the protein in your avocado toast, make it with whole-grain bread instead of white bread and add an egg, a couple tablespoons of hummus, and a sprinkle of pumpkin, sesame or chia seeds.”

How to Build a Better Breakfast

• Eat a combination of nutrients: “A healthy breakfast should have three key components—protein, fiber and healthy fats,” says Smolen. “This combination will keep you feeling fueled and full until your next meal or snack.”
• Add colorful fruits and vegetables: “Aiming for a color like red or green with breakfast is a good way to ensure you’re starting your day off with a source of fiber and carbohydrates for energy,” says Smolen.
• Don’t skimp on protein and fiber: “I suggest a goal of at least 20 grams of protein and 5 grams of fiber for a breakfast that supports sustained energy and blood sugar,” says Gaw. Eating enough of these filling nutrients can contribute to satisfaction and fullness with meals, helping you feel energized throughout the morning.
• Limit added sugar: It’s easy to load up on sugar at breakfast, as many traditional breakfast foods are a significant source of added sugar in the diet. It may take some work to adjust your go-to meals, but even small shifts can have a big impact. For example, choosing a lower-sugar coffee, opting for a smaller portion of your go-to bakery item while adding a protein source or other food lower in added sugar, or replacing sugar-sweetened cereal with a lower-sugar option can reduce your total added sugar intake for the day.
• Eat enough: The first meal of the day is not the time to skimp on calories or try to start your day “being good” only to be left ravenous by 10 a.m. Instead, focus on eating enough calories to sustain your energy throughout the morning. This may take some adjustment if you typically eat a smaller meal in the morning. Try to carve out time to sit down and enjoy your breakfast versus eating it on the go.

Our Expert Take

Avoiding a midmorning crash is doable if you’re eating a balanced breakfast that fills you up and keeps you going throughout the morning. By avoiding the common breakfast mistakes like eating too few calories, too much added sugar or a breakfast that’s low in protein or fiber, you’re more likely to avoid the exhausted feeling that often follows. Instead, try making your breakfast with colorful fruits and vegetables along with protein and high-fiber carbohydrates.