Overtime Has Become Part of the Routine
For many workers, especially in big cities, working late at night is nothing new. Whether because of urgent deadlines, meetings across time zones, or extra workload, many people need to stay focused and productive even after regular working hours.
However, working late clearly drains both physical and mental energy. Concentration can drop, the body tires easily, and if it continues, long-term health risks may increase.
That’s why it’s important for those who often work overtime to maintain good nutrition, so energy stays stable and the brain stays sharp until the work is done.
5 Foods to Help Maintain Energy & Focus During Overtime
Here are five types of foods that can help you stay strong and focused when you have to work late into the night:
1. High-Quality Protein
Protein is not only important for muscles but also for keeping energy lasting longer and repairing body tissues tired from long hours of work. Protein intake also helps improve focus by supporting brain function.
Recommendation:
Consume high-protein foods like eggs, tofu, tempeh, or tilapia. In every 100 grams of Regal Springs Indonesia tilapia fillet, you’ll find:
- 20 grams of protein (34% of daily needs)
- 110 kcal of energy
- Low fat (0.5 grams) and sugar-free
Tilapia is also easy to digest and suitable for a light dinner during overtime.
2. Complex Carbohydrates
Unlike simple carbs such as white rice or sweet snacks, complex carbs release energy slowly, keeping the body energized longer.
Recommended complex carb sources:
- Oatmeal
- Boiled sweet potatoes
- Baked potatoes
- Brown rice
Complex carbs also help reduce sleepiness when working at night.
3. Vitamin B Complex
Vitamin B helps energy metabolism and supports brain function. If you feel tired quickly or have trouble focusing during overtime, your body may lack this vitamin.
Natural sources of vitamin B:
- Green vegetables
- Nuts
- Fish and lean meat
4. Omega-3 and Healthy Fats
Healthy fats like omega-3 play a role in maintaining brain function and mood. This is very important for keeping emotional balance during overtime when stress levels increase.
Sources of omega-3:
- Freshwater fish such as tilapia
- Avocado
- Walnuts
- Olive oil
5. Water and Fiber
Don’t forget water. When the body lacks fluids, focus can drop drastically. Drinking enough water and eating fiber-rich foods helps the body stay fresh and prevents digestive problems from late-night meals.
Good fiber sources:
- Green vegetables
- Fruits such as apples and pears
- Tilapia fish (contains 5 grams of dietary fiber per 100 grams)
Stay Healthy Even with Overtime!
Overtime sometimes cannot be avoided, but how you take care of your body during overtime can determine work results and long-term health. By choosing the right foods—high in protein, rich in fiber, and full of important vitamins—you can keep energy and focus optimal until the work is finished.
Tilapia from Regal Springs Indonesia can be part of a healthy, practical dinner menu that supports work stamina without making the body feel heavy.
