You just finished lunch. Not only do you feel full, but now the afternoon slump is setting in.
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In general, it’s normal to feel less energetic after eating, but there are things you can do to lessen the effects.
Registered dietitian Julia Zumpano, RD, LD, explains what causes it and how you can fight the fatigue.
Chicken is a dietary staple for many of us. It’s affordable, versatile, and a great source of protein. However, some people notice that eating chicken, especially in large quantities or in the evening, seems to make them feel sluggish and sleepy afterward.
As someone who loves chicken but also doesn’t want to be dragging my feet after dinner, I decided to dig into the science behind why chicken might be contributing to fatigue for some people. Here’s a breakdown of the key factors that play a role.
Tryptophan – The Sleepy Amino Acid
Among the many essential amino acids found in chicken is tryptophan, which helps the brain make serotonin. Serotonin is a neurotransmitter and hormone that controls our moods, emotions, and ability to eat.
Once serotonin is produced, it can then be converted into melatonin, another hormone that controls our circadian rhythms and signals the body to prepare for sleep.
Tryptophan isn’t a strong sedative by itself, but eating protein-rich foods like chicken can make your body make more serotonin and melatonin, which are both sleep-inducing chemicals.
Carbs Can Compound the Tryptophan Effect
Here’s where the carbs come in. If you eat chicken alongside carbohydrate-rich foods, the insulin released to process those carbs can further enhance the sleep-promoting effects of tryptophan.
Insulin allows more tryptophan to enter the brain compared to other amino acids Once in the brain, the tryptophan is then converted to serotonin and melatonin
So eating chicken with mashed potatoes or pasta may give you a double dose of insulin and tryptophan, making it hard to resist a nap in the afternoon.
It Takes Serious Digestive Effort
It takes a lot of energy and work for your body to digest any protein-rich food, including chicken.
Your digestive system has to work significantly harder to break down all that protein into amino acids compared to quickly digesting carbs or fats.
This extra labor diverts blood away from your brain and other parts of the body to your hardworking digestive organs like the stomach and intestines.
This internal re-routing of resources can result in you feeling sleepy, mentally drained, or just plain pooped as your body focuses its efforts on digestion.
Watch Out for Big Portions
Of course, portion size matters too. Eating a huge chicken dinner, especially with hearty sides, taxes your digestive system even more.
Overloading your stomach can result in feelings of fatigue as even more blood is shunted away from your brain to handle the influx of food.
Other Factors that Contribute
While tryptophan, carbs, digestion demands, and portions are the main elements, other factors related to chicken can also play a role:
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Cooking method – Fried chicken tends to make you more tired due to higher fat content. Go for grilled, baked, or poached.
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Skin on or off – Chicken skin adds saturated fat, making it harder to digest. Remove it to reduce sleepiness.
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Sodium content – Heavily salted chicken can promote fluid loss and dehydration, exacerbating fatigue.
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Sugary sauces or glazes – High sugar leads to energy crashes which can make you drowsy.
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Alcohol – Drinking alcohol with chicken amplifies fatigue. It’s a double whammy of sedative effects.
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Time of meal – Eating chicken too close to bedtime can be especially sleep-inducing.
Tips to Avoid the Chicken Sleepies
Luckily, with a few simple tweaks, you can still enjoy chicken without succumbing to the inevitable food coma:
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Control portions and avoid overeating. Listen to your hunger cues.
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Choose skinless grilled, baked or poached chicken when possible.
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Pair chicken with non-starchy veggies, whole grains or beans.
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Stay hydrated and limit sodium.
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Avoid sugary, fatty sauces or dressings.
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Eat lighter in the evening and don’t consume chicken right before bed.
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Get regular physical activity to balance blood sugar.
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Talk to your doctor if fatigue persists despite dietary changes.
The Bottom Line
Chicken’s tryptophan content, hefty protein load, and our tendency to overindulge can be a recipe for sleepiness. But paying attention to portions, cooking methods, and meal combinations can help mitigate the fatigue factor.
With some mindfulness around how and when you eat it, you can continue to enjoy delicious chicken without dozing off at your desk afterward! Just be prepared to brew another pot of coffee to counteract the effects if you simply can’t resist that juicy roasted bird.
Why do you feel so tired after eating?
Postprandial somnolence, that feeling of sleepiness after eating, can be attributed to a few different things. Some of the foods you eat can release certain hormones that may make you tired. When you eat can also contribute to feeling fatigued. And how much you eat can play a role, too.
Another factor can be your sleep quality. It’s recommended that you get seven to nine hours of sleep each night. But even if you have trouble sleeping one night, it can throw off your circadian rhythm causing your body to be out of whack all day long.
“You want to understand how much sleep your body needs,” says Zumpano. “Everyone needs different amounts of rest.”
Track the hours you sleep to help you find the magic number of hours you need to feel rested and refreshed throughout the day.
Also, be cautious with alcohol, as it can lead to feeling more sluggish after a meal, says Zumpano.
Is feeling tired normal?
It’s common to feel tired after eating a meal, especially if it’s a meal full of carbohydrates and protein.
“It takes between 30 to 40 hours to digest a meal,” says Zumpano. “Your body’s working all the time to digest food. It’s already digesting food to begin with, and then you put more food in there. And if it’s a heavy meal, it’s just going to bog down your system. ”.
Hormones also play an important role in your digestion.
“Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” says Zumpano. “Serotonin is the chemical that regulates mood and sleep cycles.”
Tryptophan is an essential amino acid found in protein-rich foods like chicken, eggs, cheese and fish. Tryptophan helps your body produce serotonin.
“When you eat a meal that is high in both carbs and protein, you may feel sleepier because the protein takes up tryptophan and then serotonin levels rise,” says Zumpano.
Eating also causes your blood sugar levels to rise, which can lead to a decrease in energy.
“After you eat a meal, insulin is the key that unlocks sugar into your bloodstream,” says Zumpano. “After you eat a meal, your blood sugar rises. It gets into the bloodstream and moves sugar from the blood to cells, where it can be used for energy. ”.
If you don’t have enough insulin or if you have a rise in blood sugar, it can affect your fatigue level.
Sleepy After You Eat?
FAQ
Why do I feel tired after eating chicken?
“Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” says Zumpano. “Serotonin is the chemical that regulates mood and sleep cycles. ” Tryptophan is an essential amino acid found in protein-rich foods like chicken, eggs, cheese and fish.
Is there something in chicken that makes you tired?
Foods highest in tryptophan Chicken, pork and ham, not turkey, all have higher amounts of tryptophan per serving. Sunflower seeds and soybeans are two other foods that are high in tryptophan, but most people don’t eat a lot of them at once. Edamame is one of the few exceptions – a cup contains 195 mg.
Why don’t I feel good after eating chicken?
If you’re feeling sick after eating chicken, the most likely explanation is food poisoning. The CDC says to see a doctor if you have these signs: throwing up a lot and not being able to keep anything down, even water. Diarrhea that lasts more than three days or bloody diarrhea.
Why do I feel fatigue after eating meat?
Also, tryptophan and tyrosine are amino acids that are found in red meat. These acids help make serotonin, dopamine, and melatonin, which are chemicals that help you sleep.