Many experience a dip in energy levels in the afternoon, often leading to poor food choices and reduced productivity. This post will explore the importance of nutrition when trying to beat afternoon slumps, focusing on energy-boosting foods and tips on avoiding sugar crashes.

 

Why Do You Experience Afternoon Slumps?

Many factors can lead to the dreaded afternoon slump. This drop in energy and motivation often correlates with two large nutritional factors: blood sugar regulation and hydration.

Understanding the Role of Blood Sugar

During digestion, your body breaks down carbohydrates from your food into your body’s preferred energy source, glucose. Your blood sugar levels, or how much glucose you have at any given time, play a significant role in your overall energy regulation. 

Consuming high-glycemic foods like refined sugar and processed carbohydrates can spike blood sugar levels, leading to a subsequent sudden drop (or crash) in blood sugar. This sudden change in energy availability (glucose) leads to fatigue and irritability. 

The Impact of Dehydration

The body relies on adequate fluid levels in our cells to carry out even the most basic functions. As soon as you fall below those optimal levels, you notice symptoms of mild dehydration, including tiredness, brain fog, and reduced cognitive ability. 

 

Energy-Boosting Foods to Fuel Your Afternoon

So, what should you eat in the afternoon to fuel your activity? Here are a few considerations.

Foods That Provide Sustained Energy

One of the most effective ways to ward off an afternoon slump is to have a nutrition plan that promotes stable blood sugar levels. Balance is key; you want to aim for meals and snacks that incorporate all three macronutrients.  

Protein Sources

Protein is essential for multiple body systems. It also helps to slow the absorption of carbohydrates, preventing a spike and subsequent crash in blood sugar levels. 

Whole Grains

Whole grains and foods high in fiber will also help minimize your meal’s impact on your blood sugar. You should always aim to pair carbohydrates with protein and healthy fats. For example, if you have an apple as a snack, add some peanut butter to help reduce the impact of those carbohydrates on your apple. 

Foods Rich in Micronutrients

Vitamins and minerals such as Iron, B-vitamins, and magnesium play an important role in overall health and directly impact our body’s ability to produce efficient energy. Foods like leafy greens, nuts, seeds, lean meats, and seafood all provide these quality micronutrients. 

 

Avoiding Sugar Crashes for Sustained Energy

The Impact of Simple Sugars

High-glycemic carbohydrates, refined sugars, and processed carbs immediately boost energy. I often refer to these foods as “putting paper on a campfire,” as they will burn hot and fats. However, the energy (fire) will not last without protein, fats, and fiber. High refined carbohydrate intake will lead to a rapid drop in blood sugar levels, ultimately leaving us with a craving for more. 

How to Eat for Stable Energy

A nutrition plan that balances all three macronutrients is the most efficient way to keep energy levels stable throughout the day. Focus on pairing carbohydrates with protein and healthy fats while also focusing on complex carbohydrates such as whole grains, beans, veggies, and high-fiber fruits. While everyone is unique, a general rule of thumb is to eat at least every four hours throughout the day to avoid a drop in energy. 

 

Practical Tips to Beat Afternoon Slumps Through Food Choices

Planning Your Meals and Snacks

Anticipating your needs and being proactive with your food choices will make for a smoother nutrition plan. Plan on balancing macronutrients across all meals and staying hydrated. Aim to eat every three to four hours and add a healthy snack about one hour before your typical afternoon slump time. 

Creating Healthy Habits

Sustainable habits are essential to maintaining energy levels. Focus on practical ways to support your overall health, well-being, and energy, including eating at regular intervals, prioritizing nutrient-dense foods, and meal planning. 

Addressing Dehydration

Fatigue is a common sign of dehydration. Often, you don’t feel thirst or the initial signs of dehydration until we are already below the body's desired level for hydration. Aim to drink a glass of water first thing in the morning to jumpstart your water intake, carry a water bottle with you throughout the day, and try infusing water with lemon, berries, or other fruits to change the taste. 

 

Other Lifestyle Factors That Impact Energy

Prioritizing Sleep and Rest

Your nutrition is one of the most significant factors in overall energy. However, lifestyle habits also come into play. Lack of quality sleep can cause an increase in the production of our stress hormone, cortisol. This increase in cortisol is known to increase our overall hunger and cravings for sweets. Practice good sleep habits like limiting screen time before bed, setting a regular bedtime, and limiting caffeine intake to help maximize your sleep! 

The Importance of Movement

Regular physical activity, both in and out of the gym, provides many health benefits. Something as short as a walk during the afternoon can give an energy boost while helping to improve circulation and regulate blood sugar. 


Afternoon slups are common but are not inevitable. Daily healthy habits like meal planning, hydration, and a balanced plate will help you stay energized throughout the day. Experiment with different meal combinations that include healthy fats and protein to help stabilize your blood sugar. Stay hydrated and do your best to add more movement into your days. Our team of experienced nutrition coaches is an excellent resource for meal planning and determining what will work best for your unique needs.