About this session
When energy drops during the working day, it is easy to look for a single food, drink, or supplement that promises a quick boost.
In reality, sustained energy is usually shaped by a combination of what you eat, how much you eat, when you eat, hydration, caffeine, sleep, activity, and the demands of the day.
This session helps participants understand which foods can support more consistent energy without creating another list of supposed "superfoods." They learn how carbohydrates provide fuel, how protein and fiber can make meals more satisfying, how meal timing can influence hunger and concentration, and why quick-energy foods are useful in some situations but less helpful when they become the default.
The focus is practical.
Participants build energizing breakfasts, lunches, and snacks around real working days, identify the points where their energy commonly drops, and create food strategies for busy mornings, long meetings, afternoon slumps, commuting, exercise, and demanding shifts.
What your people take away
- Understand what the body uses for energy and why different foods can feel different across the working day
- Build meals that combine carbohydrate, protein, fiber, and fats in practical ways
- Choose snacks according to what they need to do rather than relying on generic "energy foods"
- Understand how meal timing and long gaps without food can affect hunger and perceived energy
- Use hydration and caffeine more deliberately alongside food
- Create a personal food strategy for the parts of the working day when energy most commonly drops
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What each length covers
30 minutes
30 Minutes — Key Points: Build Your Everyday Energy-Food StrategyA focused 30-minute session on three key points from Build Your Everyday Energy-Food Strategy: find your energy pressure points, build a breakfast that fits your morning and make lunch work for the afternoon.
- Find your energy pressure points
- Build a breakfast that fits your morning
- Make lunch work for the afternoon
Covers 3 of 4 points in Build Your Everyday Energy-Food Strategy.
60 minutes
Build a Steadier-Energy Working DayA practical introduction to breakfast, lunch, snacks, meal timing, hydration, caffeine, and choosing food around the demands of the day.
- Module 1: Build Your Everyday Energy-Food Strategy
- Live Q&A
Covers 1 of 4 parts: Build Your Everyday Energy-Food Strategy.
90 minutes
Understand Food, Fuel & EnergyThe extended session explores carbohydrates, protein, fiber, fats, digestion, blood glucose, hydration, caffeine, appetite, and why sustained energy cannot be reduced to one "magic" food.
- Module 1: Build Your Everyday Energy-Food Strategy
- Module 2: Understand Where Food Energy Comes From
- Live Q&A
Covers 2 of 4 parts: Build Your Everyday Energy-Food Strategy and Understand Where Food Energy Comes From.
3 hours
Covers 3 of 4 parts: Build Your Everyday Energy-Food Strategy, Understand Where Food Energy Comes From and Solve Common Workday Energy Problems.
Full day
Build Your Personal Energy-Food PlanThe full-day format covers all four modules with practical work around breakfasts, lunches, snacks, long gaps between meals, workplace food environments, caffeine, hydration, exercise, shift demands, and personal energy patterns.
- Module 1: Build Your Everyday Energy-Food Strategy
- Module 2: Understand Where Food Energy Comes From
- Module 3: Solve Common Workday Energy Problems
- Module 4: Hydration, Caffeine & a Sustainable Energy Routine
- Workday Energy Map
- Energizing Meal Builder
- Snack Decision Guide
- Personal Energy-Food Action Sheet
- Live Q&A
Covers all 4 parts.
Also available as a 4-week program, for change that lasts. Ask us about it.
What’s covered
Build Your Everyday Energy-Food Strategy
Every length- Find your energy pressure pointsParticipants map when energy tends to feel lowest across their normal working day, such as first thing in the morning, before lunch, mid-afternoon, during a long commute, or toward the end of a shift.
- Build a breakfast that fits your morningA useful breakfast could be substantial, small, portable, or eaten later depending on appetite, schedule, and personal preference.
- Make lunch work for the afternoonA very small lunch may leave someone hungry quickly, while an extremely large meal may feel uncomfortable before an afternoon of meetings or physical work.
- Choose snacks for a purposeA snack before exercise, something to bridge a long gap before dinner, and food during a physically demanding shift may need to do different jobs.
Understand Where Food Energy Comes From
90 minutes and longer- Carbohydrate is an important source of fuelCarbohydrates are broken down into glucose that the body can use for energy, particularly for the brain and working muscles.
- Protein & fiber can help meals last longerProtein and fiber can contribute to fullness and make meals and snacks more substantial.
- Fat also contributes energy & satisfactionDietary fats are an important source of energy and form part of a balanced eating pattern.
- Blood sugar is more complex than "spikes & crashes"Food can influence blood glucose, but everyday fatigue cannot automatically be diagnosed as a blood-sugar problem.
Solve Common Workday Energy Problems
3 hours and longer- The mid-afternoon slumpFeeling less alert in the afternoon can reflect natural daily rhythms as well as sleep, lunch, hydration, inactivity, or a long gap between meals.
- The back-to-back meeting dayMeetings can push meals later, remove normal breaks, and leave employees eating whatever happens to be available.
- The "I forgot to eat" working dayHigh workload can sometimes suppress attention to hunger until energy and concentration have noticeably declined.
- The physically active dayEmployees who walk extensively, train before or after work, cycle to work, or perform physically demanding jobs may need more fuel than on sedentary days.
Hydration, Caffeine & a Sustainable Energy Routine
Full day only- Make hydration part of the pictureInadequate fluid intake can contribute to headaches, tiredness, and reduced concentration, particularly during hot weather or physically demanding work.
- Use caffeine rather than chasing itCoffee and tea can improve alertness, but repeated caffeine throughout the day can also interfere with later sleep and create another difficult morning.
- Don't try to fix sleep deprivation with foodFood can support a demanding day, but no breakfast, snack, supplement, or energy drink can fully replace adequate sleep and recovery.
- Build your personal energy toolkitParticipants bring together meal timing, breakfasts, lunches, snacks, hydration, caffeine, and workload into a small set of strategies for their own working week.
How booking works
- Book online. Create a free Workbliss profile, then pay with session credits, by card or by invoice.
- Pick a date. Choose a date at least 14 days ahead, or book now and set the date later.
- Choose your expert. Within 3 working days, we send you profiles of the experts available for your date.
- We deliver it. Your expert is briefed on your people and goals, then runs the session live online or at your site.
Questions about Energy Foods
How long is Energy Foods?
Energy Foods runs as 30 minutes, 60 minutes, 90 minutes, 3 hours or full day. You choose the length when you book. A 30-minute session covers three key points from Build Your Everyday Energy-Food Strategy: find your energy pressure points, build a breakfast that fits your morning and make lunch work for the afternoon. A 60-minute session covers Build Your Everyday Energy-Food Strategy in full, with a live Q&A. A 90-minute session adds Understand Where Food Energy Comes From. A 3-hour session adds Solve Common Workday Energy Problems. A full-day session adds Hydration, Caffeine & a Sustainable Energy Routine. It is also available as a 4-week program.
Can Energy Foods be delivered online or in person?
Yes, both. It runs live online, so every office can join at the same time, or in person at your site, in any country.
How do we book Energy Foods?
Create a free Workbliss profile with your work email, then open Energy Foods to see the price for each length and book it. You can pay with session credits, by card or by invoice, and choose a date at least 14 days ahead, or set it later.
Who leads the session?
A vetted Workbliss expert, briefed on your people, culture and goals before the session. After you book, we send you profiles of the experts available for your date within 3 working days, so you can choose who leads it.
Can it be tailored to our company?
Yes. Every session is shaped around your goals, your people and the benefits you already offer, and delivered by experts in your people’s languages.