Balanced meals, healthy snacks can help combat mid-afternoon energy slump

TORONTO — It’s 3 p.m. — do you know where your energy’s gone?
Call it the post-lunch crash or 3 p.m. slump. By any name, the nosedive in energy levels that strikes around mid-afternoon can spell trouble, especially for those trying to wrap up their to-do list before day’s end.

If snaking lines at coffee shops and snack bars after midday are any indication, the natural inclination for many weary workers desperate to shake out of the drowsy doldrums is to grab a cup of joe.
But battling and beating afternoon blahs can occur without drinking coffee. What’s more, experts say the problem could be linked to what individuals have — or haven’t — eaten before midday.
Skipping meals — particularly breakfast — can lead to a drop in mid-afternoon energy. But for those who do get in their morning meal, the kinds of foods being consumed can shed light on why they’re feeling pooped.
“What you put in will certainly fuel the type and level of energy that you get out,” said Jennifer Salib Huber, a naturopathic doctor, registered dietitian and owner of Pillars of Health in Dartmouth, N.S.
Salib Huber said those who opt for a doughnut or a muffin are making a poor choice of energy production because they are simple carbohydrates which are broken down quickly by the body.Found naturally in foods like fruits, milk and milk products, simple carbohydrates are also in processed and refined sugars like candy, table sugar and soft drinks.
“If you have a food that increases your blood sugar very quickly, like a sugary food will do, your blood sugar will then have a resulting drop that’s quite quick,” she said. “When that happens, your body reacts by saying, ‘Mmm! I want some sugar again.”’
“That’s pretty common to happen in the middle of the afternoon, one, because it’s usually the middle of the workday and people are getting tired anyway. It’s also when their morning sugar coffee highs are coming to an end.”
At most meals, Salib Huber said individuals should be thinking about a healthy carb, lean proteins and fibre.
A three-egg omelette with just one yolk has about 20 grams of fibre, she said. Add vegetables, along with a side serving of fruit — like a half a banana — to get in your carbs and a slice of whole grain toast to complete the meal.
Another option: 3/4 cup of a high-fibre cereal topped with slivered almonds.Oatmeal is one of the best bets — a complex carbohydrate with fibre that is an easy-to-go-breakfast, she said.
Even a yogurt with a banana is better than nothing at all, she said, a source of protein and carbs.
And if you are really pressed for time, a blender drink with some protein powder, fruits, fish or flaxseed oil, with water or milk mixed in are another way to get your morning fuel, said Ken Kinakin, a chiropractor and instructor for Can-Fit-Pro, who regularly lectures doctors and personal trainers in the areas of weight training, rehabilitation and nutrition.
Feelings of fatigue could get worse if you either skip lunch or choose a meal that’s really high in carbohydrates and isn’t sufficiently balanced in protein and fibre to slow down the absorption of those foods, Salib Huber said.
A rule of thumb: steer clear of white foods like pasta and potatoes. All are high on the glycemic index, a measure of how quickly a carbohydrate is absorbed into the body, she said. Better options are root vegetables, sweet potatoes, salads, and soups with black beans or lentils.
“A soup and salad or a soup and a small half-sandwich is a much better way to keep your blood sugar stable and still fuel your brain at lunch but not drag yourself down with burdening your body to digest that large meal.”
The other half-sandwich from lunch could come in handy later as a snack, said Jenny Okroj, public health educator and nutritionist with Regina Qu’Appelle Health Region.
“It gives you a source of energy that’s going to be longer lasting, and it will make sure that you’re not too over-hungry for your next meal,” she said.
Trail mix, cottage cheese cups, crackers with peanut butter or low-fat cheese, and hummus with raw veggies, whole grain crackers or tortillas are viable healthy snack options, she said.
If a proper diet can help maintain or boost energy levels, does that mean putting a permanent lid on drinking coffee?
It’s not the use of coffee that’s bad — it’s the abuse of it, Kinakin said.
A typical cup of coffee contains about 150 milligrams of caffeine; tea has about half that, he said. Regular use of more than 350 milligrams a day is physical dependence, he said.
Caffeine also causes kidneys to excrete excess fluid, Okroj said. If you’re drinking a lot during the day, it can cause you to be dehydrated, which can contribute to feeling fatigued.