Low energy in the afternoon? These tips will give you the nutritional boost you need to get through your day.

Whether you’re halfway through your workday or running errands on a Sunday, a midday energy crash can make it hard to get things checked off your to-do list. Since most of our energy comes from within, the foods we eat have a major impact on the way we feel throughout the day.

Here are the best things to eat to maintain your energy levels, plus what to avoid.

How carbs impact your energy 

One main thing affecting our energy levels is blood sugar from carbohydrates. Carbs are molecules found in many foods: bread, fruit, rice, chips, and more. 

Foods containing simple carbohydrates are easily digested and provide the body with sugar quickly (such as candy or juice), while those containing complex carbohydrates are digested more slowly (such as whole grains). Fibre and protein also play an important role here, since they "trap" the sugar and make it less easily accessible. The slower absorption of sugar provides more stable energy levels throughout the day.

If the foods you eat at mealtimes have a high glycemic index (white bread, white pasta, white rice, corn, etc.), your blood sugar levels can spike. Your post-meal fatigue could be a sign that your blood sugar levels are rapidly dropping after a simple carb-dense snack.

A well-balanced meal contains sugar or carbs, protein, fat, and fibre. For example, a lunchtime garden salad is lacking in protein and fibre. Amping it up with meat or tofu, chickpeas, and hemp hearts can boost the nutritional value and keep you full for longer without experiencing any energy slumps.

Is coffee a good pick-me-up?

Caffeine is a stimulant found in coffee, some soft drinks, energy drinks, matcha, and chocolate bars, and a few other foods/drinks. While it reduces the feeling of fatigue, it doesn’t cure it. Caffeine can also affect your quality of sleep, especially when consumed too late in the day. 

Coffee can be a great pick-me-up when you're feeling really tired, but it’s not a healthy substitute for a nutritious meal or a good night’s rest. 

3 Ways to avoid a post-meal slump

1. Eat small meals 

It’s best to eat three well-balanced meals a day, plus healthy snacks. By eating more often, you eat less and, as a result, digestion monopolizes less energy.

2. Load up on fibre

A balanced meal should consist of at least 50 per ent vegetables, and whole grains should prevail (whole wheat, quinoa, oats, hulled barley, etc.). Plant proteins like chickpeas, lentils, and nuts are also champions. 

3. Stay hydrated

Drinking enough water helps us maintain good cognitive abilities and helps the body function. 

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