Foto: BB.LV / Послеобеденная усталость
The post-lunch energy slump is familiar to many. Around midday, drowsiness sets in, it becomes harder to concentrate, and routine tasks require noticeably more effort. One reason for this state can be **what and when we eat**, writes Real Simple. Dietitians Lee Cotton, Chelsea Amer, and Amy Goodson independently arrived at a similar piece of advice: daily nutrition should be regular and balanced. ### Don’t let yourself get too hungry Lee Cotton recommends starting the day with breakfast and not allowing too long breaks between meals. The body needs to receive nutrients regularly to maintain performance and concentration. The quantity of food matters, but so does the type. Chelsea Amer advises combining **protein, fiber-rich carbohydrates, and healthy fats** in breakfast and lunch. Such foods digest more slowly and help avoid sharp fluctuations in blood glucose levels, which can lead to feelings of fatigue. Amy Goodson particularly emphasizes protein. According to her recommendation, the main meal should aim for about 30 grams of protein. Sources can include eggs, dairy products, lean meats, and other protein-rich foods. ### Snack before your energy runs out If you already know that around three o’clock in the afternoon you usually start to feel sleepy, experts advise not to wait for that moment. A small snack can be prepared in advance. A good option is a combination of protein and fiber: for example, yogurt with berries, cottage cheese with whole-grain crackers, or a fruit alongside a protein-containing product. On the other hand, the habit of relying on candy, chocolate, or other sweets may only provide a temporary effect. Therefore, specialists recommend choosing a more balanced snack that helps maintain satiety and productivity for a longer time. ### Sometimes it’s not just about food Afternoon fatigue is not always solely related to diet. Factors such as lack of sleep, inactivity, and dehydration can also play a role. According to Cotton, even mild dehydration can intensify feelings of fatigue and hinder concentration. Therefore, it’s important to remember to drink water throughout the workday. Another simple way to perk up is to get up from your desk for a moment. Even a short walk or a few minutes of movement can help shift your focus and may reduce feelings of drowsiness. Thus, the secret to staying alert after lunch turns out to be quite simple: **don’t wait for your body to demand an urgent “recharge,” but ensure a steady supply of energy throughout the day**. Regular meals, protein, fiber, adequate water intake, and a bit of movement can be more beneficial than the usual attempt to chase away drowsiness with sweets or coffee.
