Let’s explore why Turkey could be causing your sleepiness after the holiday meal and how you can enjoy your holiday feast while keeping energy levels steady, supplement- and strategy-assisted.
Why Turkey Makes You Tired
Why does Turkey make us tired? We’ve all been there—you’ve just finished a big holiday meal with the main event being your turkey dressed with the goods, and suddenly, all you want is a cozy couch and a nap. But does turkey make you tired, or is there more to the story? Is it the tryptophan or the meal’s size exhausting your digestive system?
Tryptophan Explained
Is Turkey really the culprit behind that post-Thanksgiving slump? Turkey has a reputation for putting us to sleep, largely due to its tryptophan content. But what is tryptophan, and does it truly make you tired?
What is Tryptophan, and What Does It Do?
Tryptophan is an essential amino acid (aka a building block, which means our bodies can’t make it naturally—we need it from food. It plays a starring role in producing serotonin, the “feel-good” neurotransmitter that helps regulate mood and feelings of calm. Serotonin is then converted into melatonin, the hormone responsible for your sleep-wake cycle. This explains why foods with tryptophan are often thought of as natural sleep aids.
Is Turkey Really That High in Tryptophan?
Turkey does contain tryptophan, but not significantly more than other protein sources like chicken. So why does turkey get all the blame? It may be more about the big, carb-filled holiday meal (think mashed potatoes, stuffing, rolls, and we can’t forget pie) that we usually enjoy with turkey.
do carbohydrates With Turkey matter?
Eating turkey and carbohydrates may promote more tryptophan uptake in the brain as the body works hard to uptake carbohydrates (sugar) out of the bloodstream and into your tissues, enhancing serotonin (happy hormone) and melatonin (sleep hormone) production, especially with large meals.
The Other Culprit Adding to Your Post Meal Tiredness: The Whole Feast
It’s really the entire holiday meal, loaded with delicious carbs and often a high food volume, that may leave you feeling like you’re in a “food coma.” This sudden increase in carbohydrates, alongside all of the other goodies (proteins and fats included), results in a spike in blood sugar, often followed by a drop in blood sugar, which often amplifies this feeling of fatigue. So, while tryptophan may contribute, it’s not just the turkey alone! The whole meal’s mix of proteins, fats, and carbs can impact your energy levels and make the couch look extra inviting.
The Health Benefits of Turkey
Now that we know Turkey isn’t all to blame, let’s explore some of Turkey’s health benefits.
Turkey Contains High-Quality Protein
Turkey is a fantastic source of lean protein, which is essential for muscle health, immune support, and even skin. With around 24 grams of protein per 3 oz serving, turkey can keep you full longer, supporting stable blood sugar levels and energy throughout the day.
Turkey is Rich in B Vitamins
Turkey is packed with B vitamins, especially niacin and B6, which help turn food into usable energy. These vitamins also support brain health, immune function, and skin health—perfect for the busy holiday season when you need to stay sharp and resilient.
Turkey Boosts Immune Health with Selenium and Zinc
Turkey is also rich in selenium and zinc, two essential minerals for immune health and cell protection. Selenium acts as a powerful antioxidant, helping your body fend off oxidative stress, while zinc supports immune response and plays a role in skin health.
Supplements to Complement Your Turkey Intake
Balancing out your Thanksgiving meal with smart supplementation can support your energy levels while supporting digestion.
Flatter Me
Your best friend, this Thanksgiving (and all Holiday meals really). A digestive enzyme supplement like Flatter Me can help break down all of the mouth-watering dishes and foods that Thanksgiving offers, thanks to its comprehensive blend of digestive enzymes and herbs to support your body in breaking down protein, carbohydrates, fats, and fiber while helping to relieve gas and bloating. This may offer some relief for that post-meal fullness and bloat, which are likely contributing to that post-meal sluggishness.
Pro ACV Gummies
These make a great companion on hand thanks to its organic apple cider vinegar ingredients supporting metabolism and blood sugar, probiotics for gut health and digestion, and Vitamin B12 for energy support. We recommend taking 2 PRO ACV Gummies 30 minutes or so before the feast begins.
5 RD-Approved Turkey Recipes (great for leftovers too)
Whether you’re looking for a creative way to use turkey leftovers or just want new meal ideas, these recipes keep you energized without turkey making you tired thanks to the balanced ingredients of protein, fat, carbohydrates, and fiber supporting healthy blood sugar.
- Green Goddess Turkey Burgers
Packed with herbs and garlic, these turkey burgers are juicy and flavorful; making them a delicious high-protein meal without the added carbs. Top with fresh greens and avocado for a balanced bite.
Recipe credit: The Spruce Eats - Turkey and Sweet Potato Lettuce Wraps with Cabbage
Lettuce wraps are light, crunchy, and packed with nutrients. Add turkey and sweet potatoes to offer a balanced blend of protein and complex carbs, while incorporating cabbage add a refreshing and antioxidant crunch. Top with sliced avocado for some healthy fat. Perfect for a meal that keeps you energized and full without that heavy feeling. Here’s some inspiration. - Turkey and Black Bean Quinoa Power Bowl
A filling and protein-packed meal! Fill up a bowl with turkey, black beans, and quinoa and top with fresh salsa, cilantro, corn, and avocado for a rephrasing twist on Turkey; it’s great for lunch or dinner and provides a balanced meal that supports steady energy levels. Click here for a fun recipe. - Seriously, the Best Healthy Turkey Chili
A hearty, savory option for the colder months, this turkey chili combines lean turkey with beans and a blend of spices. It’s filling and keeps blood sugar levels steady, making it a satisfying meal for any time.
Recipe credit: Ambitious Kitchen - Turkey Panini with Sourdough, Cranberry Spread, Pear, and Goat Cheese
A sweet and savory sandwich, this panini is an ideal use for holiday leftovers! Layer turkey, fresh cranberry spread, thinly sliced pear, and creamy goat cheese between slices of sourdough. It’s a flavor-packed, energy-sustaining lunch. This panini looks mouthwatering!
So, Why Does Turkey Make you Tired? The Takeaway on What We Just Learned
So, does turkey make you tired? Not exactly! While turkey contains tryptophan, it’s really the whole holiday feast and the atmosphere (plus the holiday spirits if you’re consuming) that lead to that post-meal drowsiness. Turkey itself is a nutritious, lean protein that offers numerous health benefits, from muscle support to immune health. This holiday season, enjoy your turkey but pair it with balanced sides and mindful portions to keep energy levels steady and avoid the food coma.
