If you are experiencing adrenal fatigue, you will probably notice that you do best if you combine some protein (meat, fish, eggs, dairy, nuts, seed, legumes, etc.), complex carbohydrates (whole grains, root vegetables, etc.) and a small amount of healthy fat (preferably fresh vegetable oils) at every meal and snack. Eating this way helps sustain steady energy throughout the day because your body converts protein, complex carbohydrates and fats into energy at different rates – prolonging the flow of energy fuel. It is important to remember that foods that are converted too quickly into energy (like sugary snacks or highly processed foods) will quickly let you down after the initial rush.
One of the major dietary mistakes made by people with low adrenal output is not eating soon enough after waking. If you are experiencing adrenal fatigue, it is very important to eat (protein + complex carbohydrates + healthy fat) before 10:00 am – even if you do not feel very hungry. This is vital to replenishing your waning stored blood sugar supply after the nighttime’s energy needs.
An early lunch, preferably before noon, is better than a late lunch because your body quickly uses up the morning nourishment and is ready for more. Between 11 and 11:30 am is usually the best time for lunch. It also helps to eat a nutritious snack between 2 and 3 pm to sustain you through the cortisol dip that typically occurs between 3 and 4 pm.
Eating dinner between 5 and 6 pm supports adrenal function and blood sugar levels through the evening. A few bites of a high quality snack (protein + complex carbohydrates + healthy fat) before bed can help sustain blood sugar levels at night for sound sleep. More information on diet for adrenal fatigue can be found on our website here.