Best Snacks To Give You Energy To Fight The Afternoon Drain

Do you experience afternoon energy drain around 3-4 pm every day? What do you eat in the afternoon? Is your typical pick-me-up coffee or whatever’s handy in the snack drawer?

It’s normal to feel hungry, possibly tired later on in the afternoon. You might have eaten lunch 3-4 hours ago, and dinner won’t be for another few hours.

When you have a long stretch without food, you are naturally going to feel hungry and tired. Food provides calories that convert to energy. Having the right snack between meals can make a huge difference to your energy and help you focus through the rest of your day.

There are certain nutrients to include in your snack to ensure it gives you the energy you need. Here are a few tips to focus on when picking a snack along with some energizing snack ideas.

1) Start Your Day With Breakfast

It’s normal to wake up not feeling hungry, but ensure you eat a nutrient-dense breakfast 1-2 hours after waking up. Breakfast truly is the most important meal of the day and the best way to maintain your energy levels and peak performance. Click here to download my free 3-2-1 food framework worksheet to help you create balanced meals and snacks.

2) Make Sure Your Snack Includes Fiber

Fiber takes longer to digest meaning you will feel fuller longer. Fiber also helps stabilize your blood sugar levels - instead of experiencing a spike and crash (in your energy levels too), fiber will maintain your blood sugar levels and help you feel good. Read more here about ways to maintain your blood sugar levels.

3) Include Protein With Your Snack

Like fiber, protein will also keep you fuller longer. Your body uses more energy to digest protein so it’s going to be a slower process, meaning more staying power of a high protein snack. To have the energy you need to feel full, a snack with protein will do the job.

4) Your Snack Satisfies You

Taste absolutely plays a role when selecting a snack. Just because a snack is functional doesn’t mean it shouldn’t taste good. For example, if you are really craving a cookie as a snack - have the cookie and pair it with a handful of mixed nuts or some fruit and hummus on the side. Eating and enjoying your snack mindfully is a great way to bring yourself into the moment and out of the afternoon energy drain.

Here are some snack ideas to give you energy.

1) Apple With Nut Butter

I will keep singing praises of this snack, but if you want something that is sweet and feels decadent this one will do it. Slice an apple and dip into 1-2 tablespoons of your favorite nut or seed butter.

2) Mini Charcuterie Plate

It doesn’t have to take hours to put together. Take a salad plate and add your favorite cheese, deli meat, olives, crackers, hummus, chocolate chips. If you’re the type of person who likes to taste a few different flavors and textures in a snack, this is perfect!

3) Raw Vegetables And Hummus

It’s old faithful right here! Raw vegetables can be so satisfying and refreshing. Add a scoop of your favorite homemade or store-bought hummus.

4) Salmon, Avocado, Crackers

This snack adds so much volume and canned salmon will give you protein and omega-3 fatty acids. Avocados are also heart-healthy fat and all the ingredients for this snack are portable!

5) Dark Chocolate, Nuts, And Fruit

Melt your favorite dark chocolate bar, slice some fresh or frozen fruit, with a handful of nuts to satisfy a sweets craving.

6) GoMacro Bars

GoMacro bars are a great option when you need a prepackaged snack. The bars are organic high protein bars sold in many flavors and dietary considerations. I took a box of these bars with me when I traveled to Rwanda and had one for breakfast or my afternoon snack on days I was out in the field and knew I wouldn’t have access to fresh food for a while.

7) Orgain Protein And Nutrition Shakes

Here is another great option when you need a prepackaged snack. Orgain offers a line of protein and nutrition shakes that come in many flavors and a separate vegan line. When I gave birth and had zero energy (hello, sleep deprivation), I would drink Orgain nutrition shakes to energize and satisfy myself between meals.

8) Stuffed Sweet Potato

Poke holes in a sweet potato and microwave for 8 minutes or until it’s soft. You can also roast sweet potatoes ahead of time and keep them in the fridge for a snack. Slice your sweet potato in half and top with nut or seed butter, Greek yogurt, or avocado. It’s delish!

9) Enjoy Life Energy Bites

I love Enjoy Life energy bites. They are so decadent it’s such a treat! My favorite is the sunseed butter variety, but they come in many flavors. Enjoy Life brand is also free from top food allergens.

10) Jerky Or Biltong

Jerky or biltong is a great high-protein snack. Biltong is a South African cured meat - I learned about this snack from my husband! I like this one because it does not include any added sugar. Grass-fed, organic, no added sugar, and all-natural are qualities to look for in a jerky.

Enjoy your afternoon snack! Remember - snacks are recommended and meant to be enjoyed. Don’t fall into the mindset of “skipping calories” or saving them. The right snack might be just the thing to help you avoid going into a meal overly hungry and binging.