5 Snacks to Beat the 3 P.M. Slump


It's 2:59 P.M. and you're nodding off at the office. You're not alone. Your mid-afternoon Walking Dead-like state has a lot to do with your diet, says Cassie Kipper, an Equinox Tier 4 Coach and R.D. "If you started your day with nothing more than a cup of coffee or a bowl of cereal, you're bound to feel your energy start to drop sooner in the day."

She adds that lunch can also be a contributing factor, especially if it's loaded with carbs. After any meal, your blood sugar rises for about two hours—and then it drops off. But, Kipper says, "If your lunch was carbohydrate-heavy and didn't contain enough protein and fiber, the blood sugar can rise and drop even more quickly, causing you to feel groggy."

Even if you eat a substantial breakfast (around 400 calories) and a lunch that combines carbs and protein, you might still succumb to the midday slump. "Eating raises your body's core temperature as the body works to digest and metabolize your food," Kipper explains. A few hours post-meal, your core body temperature drops, signaling your brain to release melatonin, which causes you to feel tired.

Kipper's advice? For starters, work out more: "Regular exercise has been shown to provide more energy throughout the day. If you aren't able to get in an early-morning or lunchtime workout, try a 15-minute power walk around the time you usually start your slump." She also suggests snacking to control blood-sugar levels. The ideal snack is around 200 to 300 calories and contains a balance of carbohydrates and protein. Here, five ideal choices:

1. A piece of fruit and two tablespoons of peanut butter (or another nut butter).
2. One ounce of almonds (about 25) and a handful of grapes.
3. One ounce of cheese with a few whole-wheat crackers.
4. Two ounces (a moderate handful) of trail mix.
5. Six ounces of greek yogurt with fruit.

About the author:
Q by Equinox is the daily blog of the luxury fitness brand. Check back here weekly for new posts that tap into Q's stable of world-class trainers and experts to keep up with all things health and well-being.

• • •

Also on
Ask Dr. Jake: How Much Meat Is Too Much?
It's Okay to Eat Bread Again: Presenting the Grain-Free Alternative
Ask Dr. Jake: How Can I Prevent Baldness?

• • •

Also on Q by Equinox:
The Science of the Six-Pack
Dining Out. By Equinox.

Details Newsletters
I understand and agree that registration on or use of this site constitutes agreement to its User Agreement, and Privacy Policy.
Subscribe to Details
Newsletter Sign Up
  • Get the latest in men's style, grooming, diet, fitness and pop-culture trends every Wednesday. See Sample
  • Get the most popular articles, blog posts, and slideshows of the past week every Saturday. See Sample
I understand and agree that registration on or use of this site constitutes agreement to its User Agreement, and Privacy Policy.
Powered By ZergNet
Subscribe to Details

Daily Newsletter

Get the latest in men's style, grooming, health, and pop-culture news every day.
Will be in accordance with our Privacy Policy