Eating a well-timed snack as part of a balanced diet could help prevent an unwanted afternoon energy slump during work
When you’re in the middle of a busy workday, the last thing you want to worry about is a grumbling stomach or tired eyes. Indeed, it’s important to eat nutritionally balanced meals that keep you fuelled all day long, whether you’re presenting in a meeting or heading home from the office.
Thankfully, the staff at Protein Works have shared how to avoid the dreaded 3pm slump. Perhaps unsurprisingly, it all comes down to preparation. Protein Works’ Global Head of Brand Anna Sward explained: “The dreaded mid-afternoon energy dip is avoidable with the right preparation.
“A balanced lunch with lean protein, fibre-rich vegetables, and complex carbs lays the groundwork for sustained focus.” Sward continued: “Adding a nutrient-dense snack between 1–2 pm keeps fatigue at bay.”
Sward advised: “Don’t fear snacking —embrace it as a tool for productivity and wellness. Snacks aren’t just a way to curb hunger; they’re an opportunity to fuel your brain and body for peak performance.
“With smart planning, snacks become a key strategy for staying sharp and energised. So you can tackle the rest of your day with focus and drive.”
While there are plenty of healthy options to choose from, Sward’s recommendation includes fruit with nut butter. She also advises a handful of nuts or seeds and protein bars.
Fruit with nut butter could be a particularly good choice if you need help to get your ‘five a day’. This is a target recommended by the World Health Organisation to lower the risk of health problems such as heart disease, stroke, and cancer.
As the NHS explains, eating at least 400g of fruit and vegetables is recommended daily. One portion of fruit or vegetables equals 80g.
As for nut butter, the protein and fibre found in nuts can help you feel full and energised, WebMD explains. The experts add: “Most of the fat in nuts is unsaturated, which is better for you than the saturated kind in meat or the trans fats in many processed foods. It may help stabilize your blood sugar and insulin, the hormone that regulates it.”
However, as with most things, moderation is key, and you ought to look out for added sugar and salt when purchasing nut butter, protein bars, or any other store-bought snacks.
