A starchy surprise: Why saving up your carbohydrates for dinner is great for productivity

Most of us have similar preferences regarding our energy levels throughout the day. During the day, we want to be alert and productive. During the evening, we want to be calm and ultimately able to fall asleep. Last week, I wrote about using fasting to boost productivity before noon. As it turns out, it is not only the timing of eating, but also the choice and quantity of foods that greatly influence our productivity throughout the day. Here are three respective and science-based tips.

First, eat for alertness during the day. Starchy carbohydrates, such as rice or pasta, promote the production of serotonin in the body. Serotonin activates our rest-and-digest system, which makes us sleepy. By avoiding starchy carbohydrates for lunch and instead going for meals that are rich in protein (e.g., vegetables or chicken) and healthy fat (e.g., nuts or salmon), you can stay more alert and productive during the afternoon.

Second, eat for calmness during the evening. During that time of day, eating starchy carbohydrates is a good choice. And by having dinner no later than 3 hours before bed, you set yourself up for good sleep and fat burning during the night.

Third, make sure to stop eating when you’re 80 to 100 percent full. Ingesting too much of anything for lunch will keep you from being alert during the day, while doing so at dinner will negatively impact your sleep.

In short, eating for alertness during the day and calmness during the evening is simple. Eat things that promote alertness during the day, and save foods that promote tiredness – notably starchy carbohydrates – for dinner. Also, make sure to stop eating when you’re (almost) full. Enjoy!