Does protein make you sleepy? Yes, eating too much protein can trigger metabolic and hormonal fluctuations that can lead to tiredness, especially if protein is lean or paired with refined carbohydrates.
Discover why large amounts of protein can trigger sleepiness and find out how to beat post-meal fatigue with simple dietary adjustments.
Does protein make you sleepy?
Yes, a high-protein diet can lead to changes in energy levels throughout the day, and many people notice increased tiredness after eating meals rich in protein.
Digesting foods high in protein can shift energy toward digestion and away from other functions. This redirection of energy may cause a drop in alertness or make you feel tired.
“The breakdown of proteins into individual amino acids can trigger changes in metabolic pathways and brain chemistry and influence neurotransmitter release,” explains Dr. Berg. “This can greatly affect energy-making processes and cause sleepiness.”
While protein intake may not always cause fatigue, it may be beneficial to adjust your macronutrient ratios and meal composition if you regularly experience sleepiness after eating protein-rich meals.
Watch the video below to learn why you may get sleepy after eating protein.
What causes tiredness after eating protein?
While it’s widely known that sugars and carbohydrates raise blood sugar levels and trigger insulin release, it’s less commonly recognized that large amounts of protein can have a similar effect.
Protein is broken down into amino acids, which require insulin to enter tissues, especially muscle cells, which explains why the body releases insulin in response to protein intake.
In addition to facilitating cellular amino acid uptake, insulin lowers blood sugar, which can lead to a lack of available energy and contribute to feelings of fatigue or sleepiness.
This drop in blood glucose, especially after a high-protein meal, may also reduce mental alertness and cause the body to feel sluggish.
Furthermore, eating more protein than the body needs triggers a metabolic process known as gluconeogenesis, during which the liver starts to convert protein into blood sugar.
This is the body’s way of processing excessive amounts of amino acids, which, unlike fatty acids, can’t be stored.
However, gluconeogenesis can raise blood sugar concentrations beyond the body’s energy needs, which triggers additional insulin release to restore balance and maintain normal glucose levels.
These blood sugar fluctuations bring sudden shifts in energy, often leading to post-meal fatigue, brain fog, or irritability, especially in individuals with insulin resistance or poor blood glucose regulation.
Protein sources to avoid
To support stable blood sugar levels and sustained energy levels, it’s crucial to be cautious with certain protein sources that may contribute to hormonal changes linked to tiredness and fatigue.
Protein supplements, especially those containing sugars or artificial ingredients, as well as low-fat protein powders such as whey protein isolate, are quickly broken down and absorbed. This can lead to rapid blood sugar fluctuations and insulin release, greatly increasing the risk of energy crashes.
In addition, refined protein sources, including processed meats, protein bars, and soy-based meat alternatives, have poor nutritional value and often contain synthetic additives, which can disrupt metabolic functions and energy-making processes.
Lean proteins such as skinless chicken breast, turkey, egg whites, or low-fat fish may seem like a healthy choice. However, these options lack healthy fats and are rapidly digested, thereby triggering sudden fluctuations in blood sugar and insulin levels.
Combining protein-rich foods, especially lean proteins, with refined or processed carbohydrates is another common cause for feeling sleepy after a meal.
Dietary carbohydrates rapidly flood the bloodstream with glucose, and when paired with lean proteins, the body’s insulin response is even more pronounced.
This sharp surge in insulin may cause blood sugar levels to drop too quickly, leading to a sudden decline in energy, linked to drowsiness, brain fog, and the urge to nap shortly after eating.
The best protein sources
The best protein sources are those that not only support muscle maintenance and healthy body weight but also help maintain balanced blood sugar levels.
Unlike highly processed or overly lean options, whole food proteins combined with healthy fats digest more slowly, promote satiety, and provide a steady release of energy.
These nutrient-dense options help preserve lean body mass and reduce blood sugar spikes, making them ideal for supporting metabolic health.
Animal proteins, in particular, offer all essential amino acids and are naturally rich sources of B vitamins, as well as iron, and zinc, all of which are vital to promoting a healthy body.
Some of the best protein sources include:
- Pasture-raised eggs
- Oily fish such as salmon, tuna, sardines, and mackerel
- Chicken breast or thighs with skin
- Pork shoulder or pork belly
- Lamb
- Beef cuts such as ribeye, chuck, or ground beef with higher fat content
- Liver and other organ meats
- Plain full-fat Greek yogurt
- Full-fat cottage cheese
- Shellfish, including shrimp, crab, and mussels
Choosing protein sources that naturally contain healthy fats not only helps promote stable blood sugar levels but also enhances the protein’s bioavailability.
Evidence published in Food Hydrocolloids found that “Protein digestibility was affected by protein type and fat content. The increasing fat content significantly improved the digestibility of pork protein from 80% to 86% and chicken protein from 69% to 87%.” 1
How much protein do you need?
Individual protein requirements depend on several factors, including body composition, activity level, age, and overall health goals.
The human body requires protein for building and repairing tissues, maintaining lean muscle mass, supporting enzymes, and facilitating hormone production.
A healthy protein intake typically ranges from 3 to 6 ounces (85 to 170 grams) per meal, or more for those who are physically active or have higher muscle mass.
In addition, research published in The Journal of Nutrition, Health and Aging suggests that older adults, as well as those recovering from surgery or major infections, may benefit from increasing protein consumption to meet the body’s heightened amino acid demand.2
On the other hand, evidence published in Clinical Nutrition emphasizes that individuals with poor kidney function should decrease protein intake, as amino acid metabolism can place additional strain on already compromised kidneys.3
This highlights that optimal protein intake requires careful consideration of medical conditions, lifestyle factors, age, and health goals to support crucial bodily functions and maintain long-term well-being.
Tips for lasting energy
Steady energy depends on maintaining a healthy digestive system and metabolic balance, and making simple dietary changes can support these processes by stabilizing blood sugar levels and improving nutrient absorption.
Here are three steps you can take to promote lasting energy.
1. Support digestive functions
Protein digestion begins in the stomach, where stomach acid and digestive enzymes start breaking down the long-chain protein molecule into small amino acids.
To support this process, maintain healthy stomach acidity by taking a diluted apple cider vinegar drink before meals and incorporating fermented foods into your diet.
It’s also crucial to avoid a very low-sodium diet, as it can limit the body’s hydrochloric acid production and reduce stomach acid levels.
2. Follow Healthy Keto®
Following a Healthy Keto® diet can support lasting energy by emphasizing nutrient-dense, whole foods that balance healthy fats, moderate protein, and low carbohydrates.
This meal plan helps stabilize blood sugar and insulin levels, preventing the spikes and crashes that often cause post-meal fatigue and sleepiness.
By shifting the body to use fat as its primary fuel source, Healthy Keto supports steady energy throughout the day.
Additionally, this optimized version of the ketogenic diet encourages the intake of nutrient-dense vegetables and essential electrolyte minerals, which enhance overall health linked to sustained mental clarity and physical endurance.
3. Practice intermittent fasting
Intermittent fasting can also support steady energy levels by giving the body regular periods without food. This allows insulin levels to stabilize and reduces blood sugar fluctuations.
This fasting protocol also promotes fat burning and improves metabolic flexibility, helping the body efficiently switch between fuel sources.
By reducing meal frequency, intermittent fasting also helps improve digestion and supports the body’s ability to resolve inflammation, which is associated with better mental focus and sustained physical energy.
Key takeaways
Does protein make you sleepy? Yes, eating more protein than the body needs triggers metabolic processes that can lead to blood sugar and insulin fluctuations linked to post-meal fatigue.
Pairing lean proteins with refined or processed carbohydrates can further amplify this effect, increasing the risk of energy crashes, brain fog, and drowsiness.
To support steady energy and metabolic balance, choose whole food protein sources that naturally include healthy fats, and avoid overly lean or processed forms.
FAQ
1. Does protein make you sleepy?
Yes, consuming protein, especially lean protein options paired with carbohydrate-rich foods, can lead to blood sugar fluctuations and post-meal drowsiness.
2. What foods make you tired?
Junk food, sugar, refined carbohydrates, and excessive amounts of lean protein can cause rapid spikes and crashes in blood sugar levels, often leading to fatigue, brain fog, and low energy after eating.
3. How much protein is too much?
While protein needs vary, regularly consuming more than 3 to 6 ounces (85 to 170 grams) of protein per meal may be excessive for sedentary individuals and those with a small body frame.
However, older adults, athletes, and those recovering from surgery may require more protein to meet their bodies’ heightened amino acid demand.
4. Does protein powder make you tired?
Yes, consuming too many protein supplements, especially low-fat and heavily refined powders, can spike insulin and trigger blood sugar crashes, leading to fatigue and sluggishness.
5. What is the best food for energy?
Whole foods that are low in carbohydrates and combine high-quality protein and healthy fats, such as eggs, organ meats, lamb, beef, fatty fish, and nuts, are some of the best options to provide steady, sustained energy without causing blood sugar fluctuation and energy crashes.
