Fuel your body like a pro athlete to increase productivity

Fuel your body like it's a machine
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Fuel your body like an athlete does when you are working!


So the last few weeks I was very busy at my workplace. We had lots of things going on and I really had to be on top of my game. You already know that you should really manage your energy and not your time. But what do you do when you just don’t have any energy you can manage?

As I stated in the post I linked up top, my energy levels plummeted after noon. I had to do something against it, so I thought about what would I do when I am in the gym? I have to refuel. 

Your body is a biomechanical machine – fuel it properly

Whatever you put inside your body will come out of it – literally. So when you put garbage in you, you will produce garbage.

Having some high-quality food every day will give you better, longer-lasting energy to work on.

The fitness industry was estimated at USD 17.5 billion according to this article. Why are only athletes focused so hard on their nutrition and not the worker or manager? At the end of the day, we are also lifting heavy work every day and need our energy to cooperate. 

The right food at the right time

Whenever I felt like my energy levels are dipping, I ate a small snack which consisted of fruits – since I mostly forget the banana in my backpack, I bought some fruit bars – that’s basically a mixture of mashed fruits with a thin layer of bread on top of it. No added sugar, just plain fruits. 

This is a healthy snack in-between which tastes good and gives you a good amount of energy before your next break. 

I did this not only when the levels already plummeted but also when I knew that they will drop within the next 2 hours – that’s why I tracked my energy levels for over a week! 

The next thing you should keep an eye on is when you eat your biggest meal of the day. Does it make sense to eat a 1,000 calorie meal right before going to bed? I doubt it. Split your meals over the day so you eat small portions multiple times to avoid feeling too stuffed and getting tired.

My go-to meal at work is a salad with chicken breast and some seeds – this gives me valuable vitamins and fibers to just stay healthy.

What is the right food?

I am not a fitness blogger, I am not a nutritionist, but really: avoid processed food, food with added sugar, and very fatty food.

Try to eat lots of vegetables and if you eat meat then go for lean meat and you will see an increase in energy levels in a few days. Give your body time to adjust to the change in nutrition you use to fuel your body. 

If you need some snacks in between your meals, try eating an apple or a banana, if you forget it all the time like I do, buy yourself some mashed fruit bars or mix yourself a healthy shake – there are plenty of recipes online which you can use.

If you have a few after-work beers try to cut them down to one, I don’t have to tell you how bad alcohol is, do I?


If you fuel your body properly, you will have much more energy to power through your day. It’s something you can profit from for your entire life if you think about your body as a machine that needs the right fuel.

You cannot put water in your car to make it run if it runs from gas, the same goes with your body. 

I hope you could learn something from this post and it made your life a little bit simpler – let me know! You can find more productivity-related posts on the right-hand side.

As always, I would be happy to hear some feedback on this post.


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