11 Practical Ways to Keep Your Energy at Work and at Dinner Parties This Peak Season

5. Use iced protein coffee or protein-rich beverages for a quick boost

When you need a portable, reliable lift in the afternoon, a protein-rich beverage can combine tastes you enjoy with targeted nourishment. An iced protein coffee or a blended protein shake with about 15–20 grams of protein offers mild caffeine alongside a steady source of amino acids, which helps sustain mental clarity without the crash of a sugary drink. Choose plain or lightly sweetened protein powders and mix with unsweetened milk or milk alternatives to avoid added sugars that undermine steady energy. Bottled high-protein yogurts or kefir drinks are another option if you prefer something ready-made. These drinks are particularly helpful when you're rushing between meetings and evening plans; they serve as a functional mini-meal that keeps hunger and fatigue at bay. As with all caffeine, watch the timing so it doesn't interrupt sleep—aim to enjoy caffeinated protein drinks before mid-afternoon if sleep is a concern. For those sensitive to caffeine, decaf protein blends or dairy-based options still provide the sustained fuel without stimulation.

6. Make evening meals lighter and richer in vegetables

Keeping dinner lighter and more vegetable-forward preserves energy for socializing and sleep. Longevity research and nutrition experts often highlight a "light dinner" approach—lean protein, plenty of vegetables, and modest whole grains—rather than a heavy, carb-dense meal at night. This balance reduces the digestive load and helps you avoid the post-meal slump that can sap enjoyment of evening gatherings. If you're hosting or attending a party, aim for small plates with colorful vegetables, a grilled fish or poultry option, and a small side of legumes or whole grains. When dining out, choose starters as a main or share plates to avoid oversized portions. This approach supports feeling alert and comfortable through an event and helps you wake feeling refreshed the next day. For older adults, lighter dinners also reduce heartburn and promote more restful sleep. The aim isn't restriction—it's thoughtful portioning so you enjoy your social time and feel your best afterward.