FYI: your 3pm energy crash isn't normal
3pm hits, how are you feeling? Sleepy? Snappy? Sluggish?
If you're like most people, the afternoon slump is an inevitable part of the day. And it's usually medicated with some form of sweet treat or caffeine - tea & biscuits, fizzy drinks, or my old favourite - a mini mars bar.
But whilst this might be part of your normal afternoon, it's definitely not a normal part of your body’s physiology. Let me explain.
The 3pm slump - a whistle-stop tour
The ‘3pm slump’, also known as an afternoon energy crash, happens when our blood sugar levels take a sharp incline up, and then a hard plummet down. It's the subsequent cliff drop that leaves us feeling drained and depleted - and reaching for something sugary or caffeinated to keep us going.
Blood sugar spikes are a totally normal, natural reaction to food. However, erratic peaks and troughs can dramatically impact our energy levels and dictate our cravings—the good, the bad, and the (occasionally very) ugly.
What we want
Ideally we want a smooth blood sugar peak, followed by a steady decline. This gradual curve translates to consistent energy levels and helps prevent the 3pm energy crash.
What we get
The unwanted blood sugar ‘spikes’ in question often come from meals high in refined carbs - think white bread, pasta, pizza - or sugary snacks like dried fruit, chocolate, and sweets.
When these foods break down into glucose, they quickly flood your bloodstream. This sudden surge triggers the hormone insulin, which moves the glucose into your liver (to be stored as glycogen) and muscles (for energy). Any extra glucose is stored as fat.
The rapid removal of glucose can cause your energy to nosedive. In real life, this feels like the infamous ‘food coma’ - sluggishness, irritability, and brain fog. Your body’s natural response? Cravings for a quick sugar fix, setting off the blood sugar rollercoaster once again.
What can help
What you eat and how you move before, during and after the 3pm slump makes a big difference to how the rest of your afternoon goes from there.
Avoid the vicious cycle of sugar highs and lows with these simple, food-based tips to keep your energy stable all day long.
An eggcellent way to start the day…
Breakfast benefits
Get ahead of any afternoon energy slumps with a protein powered breakfast. Protein provides a steady release of energy, keeping your belly full and your brain focused. A solid breakfast also helps you make better food choices at lunch, which reduces the chance of an afternoon crash.
Aim for 25-30g of protein. Try oats with seeds and berries, a veggie omelette with cheese, or a salmon and avocado bagel.
2. Make smart swaps
Carbohydrates are essential for energy, but not all are created equal. Instead of cutting carbs, swap simple carbs for complex ones.
Simple carbs (e.g., white bread, white rice, cereal, pastries) provide a quick energy boost but can cause rapid blood sugar spikes and crashes, leaving you tired and craving more sugar.
Complex carbs (e.g., quinoa, brown rice, sweet potatoes) contain more fibre and nutrients, which means they take longer to digest, providing steady energy and keeping you fuller for longer.
Swap Ideas:
White bread → whole grain or sourdough
Breakfast cereal → oats with toppings
White rice → quinoa or brown rice
White potatoes → sweet potatoes
3. Add healthy fats & fibre
When you're plating up lunch, be sure to include a portion of healthy fats and plenty of fibre.
Healthy fats are a source of fuel for your body. They also support satiety and along with fibre, slow down digestion. This is important for supporting blood sugar stability and reducing the need for an afternoon snack come 3pm..
Healthy fats include avocados, nuts, seeds, and full-fat dairy. Adding some oily fish - like salmon, mackerel or sardines - sorts both your portion of healthy fats and protein, doubling your efforts at blood sugar balance.
For fibre, think about filling half of your plate with a diversity of plants that will keep you fuller for longer, support a healthy gut and provide you with an influx of energy boosting nutrients and phytonutrients.
4. Be Prepared
If you're a serial snacker, think ahead. Keep balanced, nutritious snacks on hand to avoid the temptation of sugary treats.
Prep balanced, quality snacks that will nourish your body and give you more energy over time. Include a source of protein or healthy fats that help to nip cravings in the bud. Pack snacks like organic houmous and veg, greek yoghurt and berries, dark chocolate and nuts.
5. Stay hydrated
Your body functions better when it’s hydrated - even the slightest hint of dehydration can impact concentration, focus, and energy levels. Keeping your body hydrated will help your cells produce and use energy more efficiently.
Stay balanced by drinking enough fluids throughout the day, setting reminders or using a measured water bottle to track your intake. Avoid caffeine after 12 pm to ensure better sleep and more energy the next day.
6. Post-meal movement
Moving after meals can significantly reduce blood sugar spikes. A short 10-15 minute walk after a meal has been shown to be just as effective at reducing blood sugar levels over a 24 hour period as a 45 minute walk at the same pace.
When we move, our muscles act like sponges, quickly absorbing glucose from the blood to use for energy. This happens within minutes, providing us with immediate blood sugar benefits that help to keep the afternoon slump at bay.
No time for a walk? Short bursts of energy work just as effectively - climb the stairs to your next meeting, do some jumping jacks in the hallway or do some air squats at your desk. Even light activity, like housework, can help prevent an afternoon energy crash.
