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Afternoon Energy Slump

Maintaining consistent energy levels throughout the day is a constant challenge for any athlete. For those of us who don’t get paid to train, our refueling most often happens under less-than-ideal circumstances; we refuel at our desks, between classes, in our cars, and on the run. The best way to maintain your energy, so you can stay focused and survive a mid-day workout, is to plan ahead and keep up with the demands of your body. Two hours after eating, your stomach is empty and has moved its contents to the small intestine. At this point, blood sugar dips causing a slump in energy; it’s mid afternoon and all you want to do is nap. But a better solution is a snack. A quick snack that combines carbohydrates, proteins and fats will satisfy your hunger, and fuel your brain so you can get some work done.

  • Half of a sandwich can be a great option. Many athletes choose half of a PB & J as a morning snack, saving the other half for the afternoon before a workout.
  • Try a piece of fruit with an ounce of raw almonds or a string cheese
  • Low fat or non-fat plain Greek yogurt with berries
  • A hard-boiled egg and a few whole grain crackers
  • Hummus with veggies or pita.

Planning ahead for an energy slump by having healthy snacks on hand can help you get through the day without being tempted by the vending machine, the cupcakes in the break room, or another cup of sugary coffee.

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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of theNutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.