"Exhausted and Lethargic" by 11 A.M.: The Surprising Cause of Morning Fatigue

Survey of 2,000 British Office Workers

High-Sugar Breakfasts Lead to Fatigue and Reduced Concentration

A recent survey has found that your morning condition and concentration at work may vary depending on your breakfast menu.

According to a report recently released by the British Egg Industry Council, a survey of 2,000 British office workers revealed that those who consumed high-sugar breakfasts—such as toast with jam, sugary cereals, and pastries—were more likely to experience morning fatigue and decreased concentration than those who ate protein-focused meals.

AI Image

'Energy Slump' at 11 A.M.... Reduced Work Concentration

According to the survey, 29% of respondents who consumed a high-sugar breakfast reported feeling "completely exhausted and lethargic" around 11 A.M. The percentage was lower, at 17%, among those who ate breakfasts rich in protein such as eggs, indicating that the high-sugar group was more affected.

Additionally, 29% of the high-sugar group said they felt lethargic all day, which was 10 percentage points higher than the 19% of respondents who ate protein-focused meals.

Moreover, 35% of those who had a high-sugar breakfast said they did not feel happy, compared to 29% of the protein group, and 38% reported lower motivation at work, versus 32% in the protein group.

This also negatively impacted work performance. Among respondents who ate high-sugar breakfasts, 41% said it was difficult to stay focused during morning meetings. Furthermore, 21% admitted to secretly taking naps in places such as cars, empty meeting rooms, or office restrooms. Of these, 39% rested in their cars and 23% in empty meeting rooms.

Egg. Pixabay

"Meals Lacking Protein and Dietary Fiber Lead to Blood Sugar Spikes"

Experts identified sharp fluctuations in blood sugar as the main cause. Nicola Ludlam-Raine, a registered UK dietitian, explained, "Breakfasts high in sugar or refined carbohydrates but low in protein and dietary fiber can cause blood sugar to spike quickly and then drop sharply. Some people may experience decreased morning energy, concentration, and mood during this process."

She also noted, "When blood sugar drops abruptly, the body may secrete hormones such as adrenaline to compensate. This can lead to symptoms similar to anxiety, such as trembling hands, cold sweats, or a racing heartbeat." She added, "Eating carbohydrates together with protein, dietary fiber, and healthy fats can help maintain more stable energy levels."

In contrast, having a protein-focused breakfast was found to aid in maintaining stable energy and improving concentration. Among respondents who ate protein-rich meals in the morning, 29% reported feeling energetic, compared to 19% of the high-sugar group. The percentages for feeling happy (35% vs. 29%) and maintaining motivation (38% vs. 32%) were also higher among those consuming more protein.

Ludlam-Raine stated, "Protein slows the absorption of blood sugar into the bloodstream, helping to moderate sharp blood sugar changes and prolong satiety. A breakfast rich in protein and dietary fiber and low in sugar supports more stable energy throughout the morning."

She further explained, "Eggs provide not only high-quality protein but also choline, which is essential for brain and nervous system function. Omega-3 enriched eggs can also supply DHA, making them a suitable choice for a busy morning meal."

Swap High-Sugar Foods Such As Jam, Honey, and Cereal for Protein-Rich Meals

Popular protein-focused breakfast options included scrambled eggs (41%), omelets (28%), Greek yogurt with nuts and berries (21%), and oatmeal with almonds and high-protein yogurt (15%). Toast with whole grains and eggs with avocado (17%), smoked salmon with scrambled eggs (14%), and avocado toast with poached eggs (14%) were also reported as favorite menu items.

Meanwhile, those who ate high-sugar breakfasts mainly chose toast with butter and jam (41%), oatmeal with plenty of honey or syrup (25%), sugary cereals (24%), and toast topped with butter and marmalade (24%). Other common choices included granola (20%), pain au chocolat (16%), and toast with chocolate or hazelnut spread (16%).

Ludlam-Raine said, "If you repeatedly experience an energy slump around 11 A.M., it would be wise to first reevaluate your breakfast. Switching from high-sugar meals to those centered around protein and dietary fiber can help keep your energy, concentration, and mood more stable throughout the morning."

This content was produced with the assistance of AI translation services.