12 healthy snacks to boost your energy during the day

Better than a caffeine kick

Carrot sticks and guacamole should hit the spot. Image: Pexels

Find yourself raiding the vending machine by late afternoon? Beat the post-lunch slump with these nutritionist-approved snacks.

Have you ever hit a wall so hard in the afternoon that no amount of caffeine can revive you? Despite getting a decent sleep the night before, your eyelids start to droop, concentration wanes and productivity drops to an all-time low.

We’ve all succumbed to the 3pm slump at some point, and no matter how busy the day is and how many things are left on the to-do list, it feels near impossible to break out of the funk. So what is it exactly that causes this interruption to our energy levels? Did that serve of leftover pasta we had for lunch send us into a sleepy haze, or perhaps we haven’t hydrated enough and our brain cells are fatigued as a result?

“Nutrition plays a significant role in why many of us experience this slump in the afternoon,” explains Sydney-based nutrition scientist and founder of The Right Balance, Kathleen Alleaume. “While various factors contribute to this feeling of fatigue, nutrition is a key determinant in how our bodies respond to the afternoon hours.”

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And while most of us will assume a big lunch is to blame for our declining concentration and sudden onset of fatigue, the science behind the 3pm dip is a little more complex. “The afternoon slump is often associated with fluctuating blood sugar levels,” confirms accredited nutritionist, Faye James. “While it’s not entirely accurate to blame a big lunch as the sole cause, the composition of the meal and portion size can play a role.”

According to James, an unbalanced lunch with uncontrolled portions of key food groups is a predominant factor to wildly fluctuating energy levels. It’s also one of the reasons we can experience “post-meal fatigue” in the mid-afternoon.

“Consuming high-carb, sugary or processed foods can cause rapid spikes and subsequent crashes in blood sugar levels, resulting in drowsiness and fatigue,” she says. However, James emphasises that fuelling up on certain nutrients throughout the day is one of the best ways to prevent the onset of drowsiness.

And when the 3pm slump kicks in, most of us will reach for a pick-me-up. Whether it’s a can of Diet Coke or the mythical Mars bar, it’s likely the hit of energy we seek comes in the form of a sugar-packed or caffeine-ridden ‘treat’. Not only do these derail our healthy-eating goals, they’re also working against us.

“Sugar will only make things worse,” says clinical nutritionist and founder of Health with Bec, Bec Miller. “You will get a temporary ‘high’ and feel good for a short period of time as a result of a surge in your blood sugar.” But, like most highs, these are followed by a rapid crash. “When this drop occurs, otherwise known as a ‘blood sugar low’, you will crave more of that sugar for another high. It’s a never-ending cycle.”

So, what to do? Choose ingredients that will revive your energy in a sustainable way, confirms Alleaume. “A well balanced and nutritious lunch can help prevent the afternoon slump,” she tells Body+Soul. “A meal that includes a blend of protein, healthy fats and fibre from veggies and wholegrains can provide a sustained release of energy throughout the day.”

On the protein front, think everything from roast chicken, salmon, lean meats or tofu, along with plenty of lentils, chickpeas, quinoa and avocado, all of which will help keep you feeling fuller and more satisfied for longer.

So, rather than reaching for the high-sugar treats we think will deliver the energy boost our bodies (and brains) crave, we’re better off seeking out snacks that elicit a slow blood sugar response for sustained energy. Thankfully, there are a host of healthy alternatives to give us a well-needed boost to power through the day. Here’s what the experts recommend.

Healthy doesn't have to equate to boring. Image: Pexels

Easy ways to unlock PM focus

Choose nutrient-dense food for instant energy 

“Focus on incorporating nutrient-dense whole foods into your diet,” suggests James. “Include complex carbohydrates like wholegrains, fruit and vegetables, along with healthy fats and proteins. These nutrients provide a steady source of energy and help keep blood sugar levels stable.”

Don't skip out on the H20

“Hydration is another vital aspect that may impact our energy levels,” explains Alleaume. “Dehydration can lead to feelings of fatigue and sluggishness, so it’s essential to stay adequately hydrated throughout the day – even when you don’t feel thirsty.”

Aim to fuel your gut microbiome

“The better our gut, the better our energy, mood, sleep and more,” says Miller. “Eating well will actually boost your focus, clarity and energy levels, along with increasing your happiness and overall feeling of wellbeing.” Think plenty of probiotics, fibre and gut-friendly options.

Dehydration can lead to feelings of fatigue and sluggishness. Image: Getty

The best 3pm hunger busters 

1. Trail mix 

“A mix of nuts, seeds and dried fruits provides a combination of healthy fats, protein and fibre, keeping you feeling energised all afternoon.” – Faye James

2. Edamame 

“This humble superfood is rich in protein and fibre, making it a filling and nutritious snack option. Beats a bag of chips every time.” – Faye James

3. Boiled eggs 

“Ideally, we want a minimum of 20 grams of protein in our lunch. Eggs are a high-quality source and an easy way to bulk up your meal, or to snack on solo.” – Bec Miller

Eggs are a high-quality source of protein. Image: Pexels

4. Protein balls 

“Made with nuts, oats and natural sweeteners, protein balls provide a quick and satisfying energy hit. I like the ones from Bounce.” – Faye James

5. Crackers with avocado

“Wholegrain crackers paired with avocado provide a delicious dose of healthy fats, vitamins and minerals.” – Kathleen Alleaume 

6. Greek yogurt 

“Greek yoghurt is rich in protein, providing the energy boost we need without causing blood sugar spikes. I like YoPro’s protein yoghurts. Just add berries.” – Faye James

7. Dark chocolate 

“In moderation, 70 to 80 per cent dark chocolate can provide a small pick-me-up due to antioxidants and its natural caffeine content.” – Faye James

Caffeine can be found in chocolate, just make sure it's the dark variety. Image: Getty

8. Apple slices with nut butter 

“Apples are low GI, helping maintain steady blood sugar; nut butter, rich in protein and healthy fats, keeps you satisfied.” – Kathleen Alleaume

9. Blueberries 

“Blueberries are an excellent snack when you’re craving something sweet. They’re also filled with antioxidants that can help mitigate fatigue.” – Bec Miller

10. Hummus with veggie sticks 

Hummus is a great source of protein and healthy fats; eating it with fresh veggies adds fibre and vitamins. Pipel do a great one.” – Faye James

11. Muesli bars

“Look for wholegrains like rolled oats. Uncle Tobys Classic Golden Oats muesli bars are a tasty option full of fibre to support good gut health.” – Kathleen Alleaume 

12. Chia pudding 

"Chia seeds are a fantastic source of fibre and healthy fats. When soaked in liquid, they create a ‘pudding’ that’s both satisfying and energising.” – Faye James

Originally published as 12 healthy snacks to boost your energy during the day