Your to-do list is piling up and the emails are flowing in at an alarming rate. You feel flat and unmotivated. The brain fog is real and all you can think about is closing your eyes. Yeah, it’s happening – the dreaded post-lunch energy slump.
But before you reach for (another) coffee, or start blaming yourself for being unproductive, it could be because you’ve just eaten the wrong foods at lunch. Here are three of the most common foods that may be contributing to your lack of energy in the afternoons.
The best (and worst) lunch foodsto avoid the 3pm slump
Avoid: Refined white bread, pasta and rice
Yes, these foods are totally delicious, but they also have something else in common – they’re a source of fast-acting carbohydrates. What this means is that they are digested and used by the body more rapidly than their wholegrain counterparts. They cause a quick increase in blood sugar levels, but can result in an energy crash shortly after.
On a long workday when endurance is key, opt for wholegrain varieties instead, which contain more fibre for more sustained blood sugar levels and are also a greater source of energy-boosting B vitamins and iron.
Instead: Build a healthy meal that actually keeps you full
Use the following as a guide to build a lunch that will get the job done:
- One fistful of carbohydrates
- One palm sized serve of protein
- Two handfuls of colourful veg or salad
- One finger sized serving of healthy fats
Avoid: Sugary snacks
Put the chocolate back in the desk drawer because it’s doing your energy levels more harm than good. Like refined carbohydrates, sugar-laden snacks (and beverages for that matter) might boost your energy short-term, but they are not a viable option for those of us needing to perform well throughout the whole afternoon.
If you find yourself regularly reaching for confectionary foods or the staff room biscuits due to low energy in the afternoons, try keeping some other nutritious options readily available in your desk or in the fridge.
Instead: Eat vitamin-packed, low GI foods
Here are four healthier afternoon snack options:
- Berries: Berries are a quick, vitamin-packed snack option that contain antioxidants known as flavonoids, and are a great source of energy to help fight fatigue.
- Nuts and seeds: Nuts and seeds are a low GI snack option or a tasty addition to salads. Not only do they contain healthy fats for improved cognition, they are also a great source of fibre, meaning they will keep you satisfied across the afternoon.
- Greek yoghurt: Greek yoghurt is an easy, protein rich option that is perfect for at your desk or on the go and will help keep your blood sugar levels nice and stable.
- Green tea: Green tea is a great post-lunch option to sip on, and is less likely to impact sleep in the evenings. Be sure to sip it at least 30 to 60 minutes after your meal as the compound tannins, can reduce your absorption of nutrients.
Avoid: Takeaway and fried foods
Although okay in moderation, you may want to reconsider your intake of these foods if your energy levels at work are dwindling post-lunch. The reason is that these foods tend to be very high in fats and lower in other nutrients that contribute to sustained energy levels, such as wholegrain carbohydrates, protein, and micronutrients.
High-fat foods may also slow your rate of digestion and have even been shown to decrease the amount and quality of sleep we get at night.
Instead:Explorehealthier takeaway options
If you’re short on time and need a fast food option, sushi, sashimi, a burrito bowl, Vietnamese rice paper rolls or a salad are all great picks.
Explore more content like this in our series,Ask a Dietitian.
Health & Performance Collectiveis the brainchild of Sydney DietitiansJessica SpendloveandChloe McLeod. They use their 20 years of combined knowledge and skills as dietitians to work with motivated people to live and perform at their best.
You'll also want to eat a satisfying breakfast. Here are the best breakfasts to eat to boost productivity and brain power.
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FAQs
Pick high-energy carbs
Go for whole-grain breads and cereals, fresh fruits, vegetables and vegetable sticks, pasta, beans, or brown rice. Even spring rolls or burritos can do the trick. To hold hunger at bay for longer, choose protein foods that take longer to digest. These include nuts, peanut butter, and cheese.
What should I eat to beat the 3pm slump? ›
Pick high-energy carbs
Go for whole-grain breads and cereals, fresh fruits, vegetables and vegetable sticks, pasta, beans, or brown rice. Even spring rolls or burritos can do the trick. To hold hunger at bay for longer, choose protein foods that take longer to digest. These include nuts, peanut butter, and cheese.
What foods prevent afternoon slumps? ›
Jump Start Snacks
- Nuts. In addition to energy-extending protein and fiber, nuts are full of additional nutrients to refuel your electrolyte supply. ...
- Fruit. Soothe your sweet tooth while also boosting energy with the complex healthy carbs in fruit. ...
- Yogurt. ...
- Dairy. ...
- Edamame. ...
- Whole Grains. ...
- Beans. ...
- Lentils.
How to avoid a 3pm slump? ›
You can stop the afternoon slump through a combination of lifestyle adjustments. Start with balanced meals—especially your midday meals—to avoid blood sugar crashes. Stay hydrated and take breaks for mindful movement throughout the day to help keep your energy levels steady.
What lunch foods won't make me sleepy? ›
Tempeh, burrito, Greek yogurt and broccoli
If you're eating meat, add some chicken or turkey for some protein. Yogurt is a fantastic snack and good for your gut. Broccoli is another superfood that will keep you fuller longer and help you stay awake throughout the day.
How do you beat the 3 00 slump? ›
Tips to Fight the Afternoon Slump
1 Eat healthy meals and snacks to re-energize your day. 2 Take a short break when you feel like you've hit a roadblock. 3 Drink plenty of water – soda, coffee, and tea don't count! 4 A little exercise can help boost your mood.
What happens when you stop eating at 3pm? ›
Eating all meals between 7am and 3pm at least five days per week can drive weight loss while lifting a person's mood and energy levels, according to a study in people who are obese. Intermittent fasting is an increasingly popular weight-loss tool.
Why do I crash at 3pm? ›
Why do we have a 3pm slump? The main reason why we feel tired and can't focus at around 3pm is down to our sleep pattern. How we sleep is dictated by our body clock, also known as the circadian rhythm, or sleep homeostasis.
How to cure an afternoon slump? ›
Re-Energizing Your Afternoon
- Steer clear of caffeine. It's tempting to reach for another cup of joe when your energy starts lagging. ...
- Step into the sunshine. ...
- Take a walk. ...
- Get sufficient sleep. ...
- Drink more water. ...
- Eat a healthy snack. ...
- Meditate. ...
- Turn on some tunes.
What foods should you avoid at lunch? ›
You should be careful not to have a lunch that's too high in simple carbs. Erin Assenza, an integrative nutrition health coach, said "Foods like bagels, pasta, and pizza, will spike and drop your blood sugar very quickly, which is the number one reason for the 3 p.m. crash and desire to crawl under your desk.
The following strategies can help prevent tiredness after a meal:
- Eat little and often. Rather than eating big meals, eat smaller meals and snacks every few hours to keep up energy levels. ...
- Get good-quality sleep. ...
- Go for a walk. ...
- Take a short nap during the day.
- Try bright-light therapy. ...
- Avoid drinking alcohol with meals.
How to stop feeling sleepy immediately? ›
Crack a window for a refreshing breeze to keep your blood flowing and your energy level up. Use music to help wake up your senses. It can also distract you and take your mind off feeling tired. A walk can help bring blood flow to your muscles and wake them up.
How can I be productive in afternoon slump? ›
8 Super-Productive Ways to Beat the Afternoon Slump
- Do Office Chair Yoga. ...
- Try a Walking Meeting. ...
- Build Your Brainpower. ...
- Add a Few Items to Your Bucket List. ...
- Catch up on Your Digital To-Read Queue. ...
- Take a Quick Online Lesson. ...
- Organize Your Smartphone. ...
- Refresh All Your Digital Passwords.
What to eat to avoid post lunch slump? ›
Eat a smaller lunch – Consider opting for a smaller lunch; choose something with more protein and less carbohydrates to combat drowsiness. Stay hydrated – In order to avoid dehydration and its sleepy side effects, try sipping on water or your favourite hot beverage.
What can I eat so I don't get sleepy? ›
Beans, tofu, cottage cheese, and sprouts are foods that fight fatigue. Most of these are rich in magnesium that helps to restore energy levels.
What foods cause afternoon slump? ›
Postprandial somnolence is not completely understood in humans, although there have been experiments on rodents, fruit flies and nematode worms. A meal filled with high-carb and high-sugar foods, such as potatoes, breakfast cereals and white bread, may be more likely to make you slump.
What should I eat at 3pm? ›
Healthy foods to eat for energy
- Whole grains. Glucose is the best energy source for the brain and central nervous system, but it needs to be balanced with fiber. ...
- Nuts and seeds. ...
- Greek yogurt. ...
- Fresh fruits and vegetables. ...
- Lean protein.
Why do I get really tired at 3pm? ›
In part, it is physiological: Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon. However, sleep disorders, medical disorders, stress, insufficient sleep or poor eating habits can also cause excessive sleepiness at this time.
What is the best 3pm snack on a work day? ›
10 quick and healthy snacks to beat the 3pm energy slump
- Breakfast cereal – not just for breakfast! ⏰ Under 1 minute. ...
- Smoothies. ⏰ 2 minutes. ...
- Pimp up popcorn. ⏰ 5 minutes. ...
- Seasonal fruit. ⏰ 0 minutes! ...
- Perfect parfait. ⏰ 5 minutes. ...
- Taco egg muffin. ⏰ 35 minutes. ...
- Go crackers. ⏰ 5 minutes. ...
- Still craving something sweet? ⏰ 10 minutes.
How do I get over my afternoon energy slump? ›
Re-Energizing Your Afternoon
- Steer clear of caffeine. It's tempting to reach for another cup of joe when your energy starts lagging. ...
- Step into the sunshine. ...
- Take a walk. ...
- Get sufficient sleep. ...
- Drink more water. ...
- Eat a healthy snack. ...
- Meditate. ...
- Turn on some tunes.