The Real Reason Your Energy Crashes Every Afternoon
The Real Reason Your Energy Crashes Every Afternoon (and What You Can Do About It)
The infamous afternoon energy crash – we’ve all been there. You start your morning full of energy, ready to take on the day. Then somewhere between 1 and 3 pm, everything changes.
You struggle to focus. Your eyes won’t stay open. You’ve been reading the same two lines of that email for 5 minutes and still don’t know what it says. It’s too late for coffee but too early to go home. Why do so many afternoons feel this way?
Most people don't realize it, but energy crashes aren’t random. Nine out of ten times, it's caused by what you ate (or didn't eat) earlier in the day. Fortunately, you can take steps to reduce your chances of an energy crash. Keep reading to learn how.
What Causes Energy Crashes: Blood Sugar 101
An energy crash happens when sugar levels in the blood spike and then suddenly drop, instead of gradually rising and falling. Common triggers that can cause this include:
- Eating sugary foods (soda, candy, sweet desserts)
- Eating processed carbs without protein or fat (white bread, bagels, pasta, etc.)
- Skipping meals then eating a big meal later
- Not eating enough food at breakfast or lunch
In each of these situations, the body quickly digests food then releases large amounts of sugar into the bloodstream. That’s why you may feel more energetic and alert after eating. But, it doesn’t last long. The surge triggers the body to produce insulin in order to lower the sugar levels, making you feel tired and sluggish.
So even though an afternoon energy crash may feel out of the blue, it’s really the body’s response to your eating behavior. And that means it’s possible to take control.
How to Avoid an Afternoon Energy Crash
The key to avoiding an afternoon energy crash lies in eating foods that help you sustain your energy throughout the day. It's not about making drastic changes to your diet. Instead, you want to make small changes over time.
Here are some ways you can do that:
- Start your day with breakfast. When you wake up in the morning, your sugar level is low. Breakfast kickstarts your metabolism so that your body can restore and stabilize your blood sugar.
- Pair carbs with proteins, fats, and fiber-rich foods. This helps slow digestion and prevent spikes because these nutrients take longer to break down. For instance, if you’re eating fruit, pair it with a boiled egg or greek yogurt, which are great sources of protein. Or, if you’re eating pasta, add a kale salad on the side.
- Eat lunch and dinner. Busy days are inevitable, and you may be tempted to skip a meal so that you can keep working, but don’t do it if at all possible. Eating consistently keeps your blood sugar stable and your energy steady.
- Drink water. Dehydration can mimic fatigue and even hunger. Keeping a water bottle or your favorite electrolyte-boosting beverage nearby can help remind you to stay hydrated.
- Eat sweets in moderation. Eat your cakes, cookies, pastries, and candies guilt-free. Our philosophy at Restoring Bodies is that food is meant to be enjoyed. Just don’t forget to balance your intake with proteins, fats, and fiber-rich foods to prevent sugar spikes.
Not All Crashes Are the Same
It’s important to note not all crashes are food-related. Energy crashes can also be the result of lack of sleep, emotional stress, or caffeine intake. Pay attention to your own habits and behaviors to determine the source of your energy crashes.
And, if you frequently experience crashes, talk to your health care provider who can help you determine if it’s a sign of a more serious health condition.
Final Takeaway
Energy crashes are your body’s way of telling you it needs more fuel. With a balanced approach to nutrition, you can give it what it needs consistently so that your energy stays steady all day long.
If you need more guidance or accountability, Restoring Bodies Fitness & Nutrition Services can help. Feel free to call, email, or DM us.
And remember, don’t just age. Age gracefully!