Fueling for productivity
Beating the afternoon crash
Picture this; the clock strikes 3pm, and suddenly you’re exhausted. It’s a few hours past your lunch break, and a few more until you clock out for the day. Time feels like it’s moving in slow motion. Your eyelids feel heavy, you can’t seem to focus on one task, and you can’t stop yawning. This is the dreaded mid-afternoon crash.
To beat the crash, you might reach for another cup of coffee, or something sweet. You may be feeling isolated, stressed, or embarrassed for feeling like this, but this is more common than you think. Many active people and business professionals experience afternoon fatigue due to unintentional under fueling to prioritize productivity. This isn’t a willpower problem; your body is trying to talk to you– it needs fuel.
This news may or may not come as a surprise to you. In a society that centers “wellness culture” as a priority for health and oftentimes presents “one size fits all” diet and exercise regimens. Health information is all too often skewed, encouraging people to eat less, avoid certain foods, or ignore hunger cues in the name of “health.” We are here to encourage you to drop those expectations and lean into the idea of fueling your body to feel and function well, whether that energy is being used for workouts, work meetings, studying, parenting, or simply making it through a busy day.
When you think about fueling, you might initially think about athletes preparing for a competition. Nutrition is fuel for everyone, not just elite athletes. Our brains need energy to do work, that includes critical thinking, focus, regulating mood and bodily functions. If your mornings are rushed, breakfast is a large cup of coffee, and lunch is missed or minimal, your body doesn’t have enough fuel to simply “push through”. These afternoon crashes are most likely your body’s way of signaling that you need more energy.
Fun fact: your brain alone needs at minimum
130 grams of carbohydrates a day to function
You are not alone. Surveys indicate that 81% of employees in America experience an afternoon crash between 2 and 3 pm. When in highly productive environments, it’s easy to let food take the backseat. Meetings run long, stress suppresses appetite, schedules become packed, or eating becomes something we postpone until everything else is finished. Adding onto an already stressful schedule, health messaging in the media promotes this type of routine, skipping meals, ignoring hunger, and praising willpower. However, we know that nourishment is an essential part of healthy living and performing your best, even on rest days, busy days, unproductive days, and everything in between.
5 Tips for supporting stable energy levels
There is no “perfect” breakfast or lunch. The best meal is often the one that is accessible, satisfying, and realistic for your life
1. Start with a balanced breakfast
• Breakfast sets the tone for how your body will function throughout the rest of the day. Starting the day with a meal including carbohydrates (carbs), protein, fiber, and fats provides fuel to get you started on the right track, and keep you satisfied until the next meal or snack.
• Some examples include:
• Oatmeal with peanut butter and fruit
• Eggs and toast with fruit on the side
• Yogurt with granola and berries
2. Sleep well
Adequate sleep is essential for recovery and cognitive function. The National Sleep Foundation recommends the average adult sleep for 7 to 9 hours a night. Chronic sleep deprivation can exacerbate these daytime fatigue symptoms such as brain fog, irritability, and concentration difficulties. Prolonged sleep deprivation may increase the risk of chronic health conditions like heart disease and diabetes. The most productive lifestyles include taking proper time to slow down and rest.
3. Stay hydrated
Just like energy from food, your body needs water to function properly. Water is a key regulator of many processes in the body. (Read more about the importance of hydration here). Dehydration may be another contributing factor to your afternoon slump. Caffeinated beverages have a mild diuretic effect, causing you to excrete water which may lead to dehydration if not paired with water. Water itself, milk, juices, and foods with water can all help support hydration. Incorporating regular water breaks is a great way to stay hydrated and energized.
4. Keep snacks on hand
• Snacks can be very helpful for helping bridge the gap between meals and can provide essential nutrients and energy to help meet your nutrition needs. For stable energy and to avoid a crash, try pairing foods with different nutrients such as carbohydrates with protein, or fresh fruits and vegetables (fiber) with fats.
• Some examples include:
• Cheese and crackers
• Fruit and peanut butter
• Trail mix
• Pretzels with a meat stick or other protein source
• Fruit smoothie and granola bar
5. Move your body
A good way to combat energy crashes is by moving. Taking a walk to the water cooler, or even better, outside in the sun. Doing some stretching and meditative breathing can be a helpful tool for pushing a mental “reset” button. Taking short movement breaks for as little as 5 minutes can help increase blood flow to the brain and allow you to return to your work feeling refreshed and more focused.
Incorporating more consistent nutrition and self-care in your routine can help fight against the afternoon slump. It can be challenging and sometimes uncomfortable to change your habits, but it’s not impossible. You don’t have to be perfect, yet taking small steps can have a big impact.
Supporting energy starts with giving your body consistent nourishment, flexibility, and compassion for its needs. Your body asking for fuel is not a problem to fix. It’s communication worth listening to. You don’t have to be perfect, small shifts can help Listen to your body, don’t fight it
