We’re talking the early afternoon, post-lunch coma: You know you’ve been dreading its arrival and since an afternoon nap won’t exactly score you points with the boss, your go-to might be to guzzle down coffee like you’re Lorelai Gilmore (just one more won’t hurt, right?) Yup, we’ve all been there, and believe it or not, there’s actually some science behind it.

According to the National Sleep Foundation the 3 o’clock slump is completely normal due to your body’s natural circadian clock. Everybody’s energy levels ebbs and flows during a 24 hour period, and for most of us, the strongest drive to sleep comes a few hours after midnight, but another dip naturally occurs mid-afternoon. By that time, most people have been up for 6-8 hours and the natural need to sleep starts to build up.

The good news is there’s a lot we can do to ditch the midday zombie status and protein is the hero. It helps keep your blood sugar steady, so you won’t have an energy spike and crash. And as an added bonus, research shows that protein keeps you full and satisfied, which means you may be less likely to overeat. So, as much as throwing an apple into your bag as a last minute lunch idea may seem like the healthy option; it won’t keep you going.

Make sure that you aren’t substituting a meal with a snack. Start your day with a healthy, wholesome, high protein breakfast. Greek yogurt, a handful of berries and a ¼ cup of almonds, or 2 boiled eggs on whole grain toast, will do the trick. Avoid loading up on refined carbs such as white bread, pastries, or sugary breakfast cereals.

However, if you’re not a breakfast person, make a smoothie to sip on your way to the office. For protein, add a cup of non-dairy milk with half a cup of Greek yogurt. Blend with either fruit or veggies. (To make a chocolaty treat, add a scoop of unsweetened cocoa powder, delicious!)

Also, keep lunch light, but packed with protein. Aim for 20 to 30 grams of protein at your midday meal. Top quinoa with roasted veggies, diced chicken, and a sprinkle of slithered almonds or sunflower seeds. Drizzle with your favourite dressing and voila, lunch sorted! Or pair whole wheat crackers with cheese, nuts, and a piece of fruit. Try to mix protein-rich food with complex carbs to maximise energy. And snack on nuts and fruit to give you the extra boost you need throughout the day.

Avoid the sugar-caffeine roller coaster. These two energy aids will give you a temporary boost, generally followed by debilitating dips. So, be sure to rather sip on water (or green tea) throughout the day. Remember, even the slightest dehydration can impair focus and cause tiredness and fatigue.

Take regular breaks; get up from your desk and chat to a colleague at the water cooler, or step outside while enjoying your lunch for your daily shot of vitamin D. A 2010 study in the Journal of Environmental Psychology found that spending just 20 minutes outside is enough to notice a significant renewal in energy.

Turn your slump into peak performance by making a few small changes to your daily routine. Simple as that!

Source:  huffingtonpost.com, life.seven-seas.com, money.usnews.com, oprah.com, lifestyle.com, manageassociations.com, tightenup.com, discovergoodnutrition.com, thelittlefoodie.com, simplemedicine.co, webmd.com, juliennutrition.com, vitalproteins.com, camillestyles.com, press-london.com, womenshealthmag.com, sharecare.com  

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.