Eat this to beat your afternoon slump
How to eat your way to high energy
While lower energy in the afternoon is a natural part of our circadian rhythm, taking a nap in the middle of the day is not an option for most. Alexandra Friel, a registered dietitian at Medcan, says that in addition to regular movement like fidgeting or walks outside, you can also eat your way to a high-energy afternoon.
Stay well hydrated
Even if you are a little under hydrated, it can affect energy levels, says Friel. The simplest way to boost your energy is to monitor your water intake throughout the day. General recommendation is two litres for women and three litres for men. Keep a large water container at your desk or work area. Smart watches and apps like Waterlogged or Daily Water Free can nudge you to drink to your daily goal.
Be strategic with caffeine in the afternoon
Your day may start with a cup of coffee, but as Medcan has reported before, how you metabolize coffee is largely genetically based. Recent studies have shown that moderate coffee consumption is linked to a positive impact on brain health and longevity. Too much coffee, however, can lead to negative side effects. Friel recommends enjoying a cup of black or green tea in the afternoon – the lower caffeine levels will give you enough of a boost to hone your focus, but won’t be too much to negatively impact your sleep in the night.
Choose smart snacks: partner carbohydrates with foods rich in fibre, good fats and protein
Sudden drops in energy are usually three or four hours after lunch. That’s when our blood sugars are starting to bottom out — it’s perfectly reasonable to have a little snack to bring them up. If you have simple carbohydrates or sugars, you are essentially going to cause a blood sugar spike, trigger a release of insulin, and then experience another energy low caused by the blood sugar crash. In order to avoid the spike and decline, choose complex carbohydrates partnered with protein and fibre – which slow the absorption of carbohydrates in the gut. That way you get nice gradual increase of blood sugar with a lower peak.
Some of Friel’s recommended afternoon snacks include:
- Slices of apples or pear with a handful of nuts or seeds or 2 tablespoons of their butters
- Whole grain crackers (like Mary’s) with guacamole, tzatziki yogurt dip, hummus or other bean dip
- Green peppers or carrots with tahini spiced with za’atar
- Greek yogurt and berries
- Air popped popcorn and olive oil with sprinkle of parmesan cheese, rosemary and pepper seasoning (this doesn’t have any protein but it can be a good snack)
Eat a nutrient-rich breakfast and light lunch
Packing in the protein, fats and complex carbohydrates in the first meal also gives our bodies time to digest and use that energy throughout the day. An ideal lunch would be lower in refined carbohydrates and fats (avocado, nuts are high fat but also high fat and fibre) and higher in complex carbohydrates from legumes, vegetables and lean proteins. Eating a 1/4 of a plate serving of brown rice or quinoa with two handfuls of salad or vegetables paired with grilled chicken or fish will help you avoid the blood sugar spike and crash spike you’d likely experience with a white pasta dish or white rice/noodle stir fry.
Some recommended urban lunch spots in Canada include Crave, Fresh, Freshii and select salad bars.
