Around 2:00 or 3:00 p.m., your eyes start to droop and your energy starts to sag. A nap or something is needed to get you through the rest of the day. This afternoon fatigue can be caused by low blood sugar or dehydration or boredom or lack of sleep. Caffeine and candy bars won’t keep you going through the remaining hours of your workday. Here are a few instant energy boosters.
- Hydrate Yourself. Staying hydrated is essential to maintaining energy. So, before you race for that vending machine, drink a glass of water. If water just isn’t your favorite, try a glass of iced tea or cup of hot tea.
- Bed and Breakfast. You need a good night’s sleep. Then, be sure to get your blood sugar going with a healthy breakfast. Many people who skip breakfast get the midmorning slump. Some healthy breakfasts include whole-grain cereal, fruit, low-fat milk, smoothie, breakfast bar, and yogurt.
- Grab a Balanced Snack. This could be exactly what your body needs to rev up that energy. Think carbohydrates and protein! Simple carbs are easily absorbed and result in a quick rise in blood sugar and energy. If you add some low- fat or lean protein to your fruit, you’ve got a snack that can provide a steady stream of energy for several hours. Examples include the following:
- Apples with peanut butter
- Hummus and veggies
- String cheese and whole-grain crackers
- Sugar-free cocoa with a splash of skim milk
- Low-fat yogurt and fruit
- Trail mix of dried fruit and nuts
- Eat Before You Exercise. After a long day on the job, you need a little boost before heading to the gym. Like the balanced snack above, think carbohydrates and protein. The best pre- and post-workout snacks contain these.
- Get Moving. One main reason your energy is decreasing is because you’ve been sitting in the same chair all day, without moving more than your fingers. Stand up and move around at least a few minutes every hour.
Source: “Instant Energizers. Fatigue-busting tips to boost your energy at work or the gym”, WebMD.
