If you find yourself looking like the gal depicted in the photo around 3:00 in the afternoon, then you may need to add some fatigue-fighting foods to your nutrition plan.
The number one cause of fatigue is dehydration. Failure to drink enough water daily can cause really bad fatigue, especially in the afternoons when your brain has been pumping out work product all day long. So be sure to drink plenty of water (50% of your weight in ounces) every day. Or, eat foods loaded with water, like watermelon.
Other fatigue fighters include foods containing polyphenols (like dark chocolate) and magnesium (try pumpkin seeds). Vitamin C found in brightly colored vegetables (red bell peppers) and citrus fruits like oranges will also fight off the afternoon slump. Foods high in fiber will also help you to feel full and keep energy levels up (like oatmeal, whole grain cereals, and breads). Omega 3 oils found in walnuts are also a great energy booster.
Here is a short YouTube video explaining these and a few other food groups that you can try to see if they help you stay alert all day:
The best thing you can do to stay energized all day is to keep your body fueled all day, so that your blood sugar stays at a constant level and does not drop off in the afternoon. Eating 5 to 6 small meals per day (every 2 to 3 hours throughout the day), each containing some protein and complex carbs, will do just that. And the key to being able to eat this way is preparation — see last week’s post about meal prepping for some tips!
So consider adding some of these little fighters to your daily intake, and see if you can stay alert at 3:00 slump time!