Afternoon Energy Slump
(and How to Fix It with Food)
Afternoon fatigue is common, but it’s not always about sleep. Don’t get me wrong…lack of sleep will definitely affect your energy levels and performance in the afternoon. But so will lack of adequate nutrition.
You hit the road running in the morning. Get the kids to school. Attend a couple of meetings. Address some urgent work matters in between. And before you know it, it’s 3pm and you’re asking:
Why do I feel so tired in the afternoon?
Afternoon fatigue is common, but it’s not always about sleep. Don’t get me wrong…lack of sleep will definitely affect your energy levels and performance in the afternoon. But so will lack of adequate nutrition.
Food plays a major role in your 3 o’clock slump. When your body is running on empty – not enough calories or nutrition – an afternoon nap becomes more appealing. In this article, you can find out how to boost energy naturally with food.
Causes of Your Afternoon Energy Dip
Your body relies on you to provide it with the best possible nutrition every day…3 times a day. Eating balanced meals ensures that your brain and muscles have enough energy to work at their best so you can have a productive day.
Just as you put the best possible fuel in your car so you can rely on it for the school run, so your body needs premium fuel so you can rely on it to be productive. Energy from carbs, muscle-building amino acids from proteins, and vitamins and minerals from plants all have unique roles to play in keeping you firing on all cylinders.
Enough car analogies! The bottom line is you need to choose the best foods for steady energy if you want to avoid the dreaded afternoon slump.
Want a 3-day Mediterranean meal plan with recipes?
When people come to me and ask, “Why am I so tired in the afternoon?” the answer almost always lies in one of the following:
- Skipping breakfast: It’s become very unfashionable to say it, but here goes: Breakfast is the most important meal of the day. With intermittent fasting being so popular for weight loss, I see lots of people who delay the first meal of the day until lunchtime. It might have some benefits for shedding extra kilos, but the downside is it could be making your afternoon slump more intense.
- Skipping lunch: Whether you miss your midday meal because you’re busy or because you believe it is the best way to drop some weight, you are doing yourself a disservice by skipping lunch.
- Relying on high-sugar snacks for energy: Does the snack cart call your name all day long? A bag of chips here, a chocolate there, and a fizzy drink to fill the gap all give you an almost immediate lift. But they also cause your energy levels to drop, leading to – you guessed it – afternoon fatigue.
- Dehydration: I get it! You’re busy and you don’t have time to drink 2 litres of water per day; let alone the time you have to spend running to the loo when you do. When you consider that two thirds of your body is water and every single process that occurs in your cells, muscles, and brain needs water in one way or another, it’s no surprise that exhaustion creeps up on you when you don’t drink enough throughout the day.
Afternoon Slump Solutions
#1 Eat breakfast:
The best way to start your day is with a protein-based breakfast. Egg on toast with an apple on the side. Muesli and yoghurt with berries. A strawberry and peanut butter smoothie. Overnight oats with yoghurt, blueberries, and nuts. These quick, easy meals will give you the boost you need to start the day on the right foot.
Research confirms that people who eat breakfast experience better cognitive function and memory. They also have more energy throughout the day and are more likely to exercise regularly. Breakfast eaters also benefit from better metabolism and less chronic disease.
Of course, these perks depend on what you choose to put on your plate. High-sugar, refined breakfast cereals will ultimately backfire, resulting in an energy slump.
#2 Plan for a balanced lunch:
A midday meal consisting of foods for steady energy such as high-fibre carbs, lean protein, and vegetables will keep the tummy rumbles at bay and make sure you’re wide awake and full of energy for the rest of the day.
Keep some quick Mediterranean lunch ideas handy to so you don’t have to think about what to take for lunch every day. Even if you are at home at lunchtime, it pays to have a plan.
#3 Snack smart:
If you’re going to snack, choose your treats wisely. The best snacks for energy like fruit, nuts, seeds, popcorn, yoghurt, whole wheat crackers, cottage cheese, and hummus might not sound as appealing as chips, chocolate, and sweets, but your body will reward you for making lower calorie choices.
Snacks are there to fill the energy gap. So, when you’re feeling peckish, choose foods high in fibre and/or protein, along with some slow-release carbs. That way you give your body a sustained source of energy to get you to the end of your day.
#4 Stay hydrated:
Everything you drink contributes to your hydration – some beverages more than others. Water is always your best choice to maintain your body’s fluid balance. The general rule of thumb is to aim for 6-8 glasses of water per day, or 1.5 to 2 litres.
Limit drinks high in caffeine and sugar. The energy-boosting effects of caffeine make coffee, tea, and energy drinks seem like the answer for a low energy day. But the opposite is true. While you might experience an immediate lift, the end result is an energy crash, leaving you feeling worse than you did before.
The same is true for sugary drinks. Your blood sugar levels rise, making you feel like you can get through the rest of the day. And then, the blood-sugar-lowering effects of insulin kick in, your blood sugar drops rapidly, leaving you looking for another boost.
Diet for Energy and Focus
Beat the afternoon slump before it even happens. Begin the day with a balanced breakfast, pack a high-fibre, protein-rich lunch, make wise snack choices, and drink your water. It’s worth the effort.
Want a personalized eating plan to boost your energy?
Yours in Nutrition,
Wendy
Tags: how to boost energy naturally with food, balanced diet, energy boost, afternoon slump
