Feeling tired and sluggish in the afternoon is very common. This mid-afternoon slump is often caused by eating too much for lunch, not eating enough, or eating the wrong foods. The good news is there are some great food choices that can help boost your energy levels and get you through the rest of the day.
Why Do I Feel Tired in the Afternoon?
There are a few key reasons why you may feel tired in the afternoon:
- Blood sugar crash – Eating foods high in refined carbs or sugar can cause your blood sugar to spike then sharply drop, leaving you feeling tired and sluggish.
- Post-lunch digestive issues – Large, heavy lunches that are hard to digest can divert blood away from your brain as your body works to process the food.
- Dehydration – Not drinking enough water through the day can leave you feeling fatigued and drained.
- Nutrient deficiencies – Not getting enough key nutrients like protein, healthy fats, complex carbs, and vitamins can make you feel tired.
- Stress and lack of sleep – High stress levels and not getting enough quality sleep at night can exacerbate daytime fatigue.
Foods That Give You an Afternoon Energy Boost
Here are some of the best options for afternoon pick-me-ups:
1. Water and Electrolytes
Staying hydrated is key to beating afternoon fatigue. Aim to drink at least eight 8-ounce glasses of water daily. Adding electrolytes like sodium, potassium and magnesium can also give you an energy boost. Options include:
- Coconut water
- Fruit-infused water with lemon, lime, orange
- Vegetable juice
- Bone broth
- Electrolyte tablets or powders
2. Fresh Fruit
Fruit is packed with vitamins, minerals, fiber and antioxidants. Choose fruits that are high in natural sugar like bananas, pineapple, mango, grapes and apples to give you an energy boost. Avoid fruit juice which can cause blood sugar spikes and crashes.
3. Dried Fruit and Nuts
Dried fruits like raisins, apricots, dates and figs provide quick energy. Pair them with nuts like almonds, walnuts and cashews for protein and healthy fats to help stabilize blood sugar. Avoid candied or heavily sweetened dried fruits.
4. Vegetables and Hummus
Fresh veggie crudités dipped in hummus make a filling, nutritious snack. The fiber in veggies gives sustained energy. Chickpeas in hummus provide protein. Use vegetables like carrots, cucumbers, bell peppers, broccoli, snap peas.
5. Yogurt and Berries
Low-sugar Greek or Icelandic yogurt provides protein. The carbs from fresh berries provide natural energy. This combo makes a satisfying mini-meal. Use fresh or frozen berries like raspberries, blueberries, strawberries or blackberries. Avoid sugary, flavored yogurts.
6. Trail Mix
A homemade trail mix with nuts, seeds, coconut flakes, dark chocolate chips gives you protein, healthy fats and antioxidants for sustained energy. Pack in a small container for portion control. Avoid store-bought trail mixes high in added sugars.
7. Smoothies
Make a nutrient-packed smoothie with spinach or kale, banana, peanut butter, yogurt and milk or a dairy substitute like almond milk. The blend of carbs, protein and healthy fats provides staying power. Avoid sugary bottled smoothies.
8. Tea and Coffee
Sipping on tea can provide a gentle caffeine boost for afternoon energy. Green and black teas also deliver antioxidants. For stronger caffeine, a small cup of coffee is effective. Avoid large amounts of caffeine late in the day which can affect sleep.
9. Whole Grains
Complex carbs from whole grains provide steady energy. Options include oatmeal, quinoa, whole grain crackers or toast, barley or brown rice cakes. Always pair whole grains with protein like nuts or cheese for sustained energy.
10. Protein and Healthy Fats
Protein and healthy fats take longer to digest, providing hours of lasting energy. Options include an egg, handful of nuts, nut butter, turkey roll-ups, tuna packets, Greek yogurt, string cheese or hard-boiled eggs.
Foods to Avoid for Afternoon Energy
Steer clear of these foods that can make afternoon fatigue worse:
- Sugary drinks – Soda, sweet tea, sports drinks, fruit juice
- Baked goods – Cookies, cakes, doughnuts, pastries
- Chips, pretzels, crackers – Highly processed refined carbs
- Candy – High sugar causing crash
- Fast food – High fat, sodium; low nutrients
- Caffeine – Can backfire and cause crash later
Other Tips for Beating Afternoon Fatigue
Along with your afternoon snacks and meals, here are some other ways to boost energy:
- Take a quick walk outdoors to get fresh air and exercise
- Listen to upbeat music
- Try breathing exercises or meditation to reduce stress
- Take a power nap for 20-30 minutes (set alarm)
- Drink cold water and splash some on your face
- Have an energizing conversation with a coworker
Sample Afternoon Energy-Boosting Menus
Here are a couple sample menus using the energy-boosting foods suggested:
Menu 1
- Trail mix – almonds, walnuts, raisins, coconut, dark chocolate chips
- Carrots and hummus
- Green tea
- Apple slices with almond butter
Menu 2
- Protein smoothie – spinach, banana, peanut butter, almond milk
- Turkey and cheese roll-ups
- Sparkling water with lemon
- Greek yogurt and mixed berries
Sample Snack Ideas for an Afternoon Boost
Try these quick and easy snack ideas:
| Snack | Ingredients |
|---|---|
| Apple and nut butter | Sliced apple + 2 Tbsp natural almond or peanut butter |
| Mango lassi | 1 cup mango + 1 cup yogurt + 1/2 cup milk; blend |
| Caprese skewers | Cherry tomatoes, mozzarella balls, fresh basil on skewers |
| Tuna & cracker snack pack | 1 pouch tuna + whole grain crackers |
| Cottage cheese and fruit | 1 cup cottage cheese + 1/2 cup pineapple chunks or berries |
| Hard boiled egg and veggies | 1 hard boiled egg + raw veggie sticks like carrots, celery, bell pepper |
Meal Prep Tips for Afternoon Energy
Planning ahead can set you up for afternoon success. Try these meal prep ideas:
- Make muffin tin omelets or frittatas – Whisk eggs with veggies and bake in a muffin tin for portioned afternoon protein
- Prep smoothie packs – Place smoothie ingredients like spinach, frozen fruit, nut butter, etc. in freezer bags to quickly blend
- Wash and prep veggies for the week – Having prepped carrots, bell peppers, etc. makes it easy to grab and eat with hummus
- Make energy bites – Mix together ingredients like oats, nuts, seeds, coconut, nut butter, dried fruit. Roll into balls for snacks
- Cook quinoa or rice – Having pre-cooked grains in the fridge makes it easy to add to salads or enjoy as a side dish
The key is to focus your afternoon eating on whole foods that provide protein, healthy fats, complex carbs, vitamins and minerals. Hydrate, limit caffeine later in the day, and avoid sugar crashes from sweets and refined carbs. Listen to your body and notice foods that make you feel energized and refreshed versus sluggish. With some mindful planning and meal prep, you can beat that afternoon slump!