A lot of the clients I work with ask me specific questions regarding that time in the afternoon where they just seem to feel depleted. A lot of people experience the afternoon energy slump, but there are some specific ways to avoid this. Here are some!
1) Start your Day off Right. - Be sure to eat something for breakfast and try to have it include some carbs and protein. Think eggs and oatmeal, or a hearty protein smoothie with fruit and veggies. If you skip breakfast you are more likely to overeat at lunch and cause your blood sugar to spike.
2) Plan a small snack between breakfast and lunch. Have this be small, no more than 250 calories. Try to avoid packaged snacks that have a lot of sugar and fat in them. Instead eat something wholesome like an apple with peanut butter or vegetable and hummus.
3) Fill your lunch up with volume foods like vegetables or a big salad. Be sure to include lots of protein from good sources like chicken breast, tuna or salmon. Limit your carb intake so your blood sugar doesn't crash later in the afternoon. Make smart carb choices for lunch like a sweet potato or beans.
4) Drink wanter all day. Keep your water bottle with you and sip from it all day. Staying hydrated will help keep your energy levels up throughout the day. Shoot for 1/2 of your bodyweight in ounces per day, minimum.
5) Add some caffeine early in the day. Adding some naturally caffeinated beverages (like tea and coffee) early in the day will help you with that afternoon slump. Try to drink these beverages unsweetened if you can so we can avoid a sugar crash later in the day.
6) Avoid energy drinks. Although these are marketed to us as the perfect thing to take during this situation, reality is quite the opposite. Energy drinks are loaded with sugar, so drinking them while you are already feeling depleted will cause your blood sugar to spike and cause a sugar crash and make you feel worse then you did before.
No one wants to feel that afternoon energy slump, especially if there are a few hours of work left. Use these tips to help avoid that feeling!
Live well, be well.