All foods are a source of energy, in the sense that your body converts the nutrients in food into ATP, or adenosine triphosphate, the cellular energy that powers every single thing your body does — from pumping blood to pumping iron.
However, taking in more food energy (otherwise known as calories) doesn’t always translate into feeling more energetic. In fact, a large heavy meal can have the opposite effect.
However, if it’s been a while since you’ve eaten, a drop in energy may signal that your body needs fuel. Sweets can provide a quick boost — especially when eaten on an empty stomach — because sugar is quickly digested and absorbed, leading to a swift rise in blood sugar. The downside is that the lift is likely to be brief and may be followed by an equally dramatic drop in energy.
A healthy snack is a better choice because it delivers a slower and more sustained source of food energy. Instead of reaching for a cookie or candy, try some fresh or dried fruit with a few nuts, such as almonds or walnuts.
Other healthy snack options include raw vegetables with guacamole or hummus, a cup of broth or vegetable juice or whole grain crackers and cheese.
A cup of coffee or tea can also help you feel more alert, as long as drinking caffeine in the afternoon doesn’t interfere with your ability to sleep at night. Afternoon fatigue can be a sign that your body simply needs more rest than it’s getting, in which case a 20-minute power nap may do more good than a caffeine fix.
Don’t bother with vitamin-infused waters and B-complex supplements. It’s true that the body requires B vitamins to convert food into cellular energy, but taking extra B vitamins doesn’t increase the amount of energy you produce or the speed at which the conversion happens. Unless you have a severe deficiency in one or more B vitamins (which is fairly unlikely), any boost in energy you get from these products is either due to placebo effect or the presence of stimulants, such as caffeine.
Rather, my favorite remedy for afternoon fatigue is to take a brisk walk or a do a few minutes of light stretching. Getting the blood circulating and taking some deep breaths helps increase oxygen levels in the muscles and brain, making you feel more alive and alert.
Bonus points if you can take your break outdoors, where a bit of sunshine can also help increase serotonin levels, the feel-good neurotransmitter.
