If you find yourself snoozing by the time the afternoon rolls around, you’re not alone. Many of us fall victim to the dreaded 3 p.m. slump, when energy levels dip and concentrating on anything beyond what you plan to eat for dinner becomes a challenge. Afternoon fatigue can stem from physiological factors, from natural fluctuations in your circadian rhythm and blood sugar levels to poor sleep and dehydration. But sometimes, our eating habits may actually be sabotaging our energy levels.
Some of the most common daily habits that contribute to fatigue include inadequate hydration, eating very large meals, relying heavily on highly processed foods that provide calories but relatively little protein or fiber, and using caffeine or energy drinks to compensate for inadequate food or sleep. Most of us are guilty of at least one of these every now and again. But some of the more detrimental habits have less to do with what you’re eating, and more to do with whether you’re eating enough in the first place.
“There’s a difference between having enough energy to get through the day and having enough fuel to perform at your best,” says Michael Rogers, PhD, CSCS, FACSM, FAAAJ, of Wichita State University. “The body is very good at compensating when food is limited, but constantly asking it to compensate for inadequate nutrition is not the best strategy for maintaining energy, performance, or recovery. What matters most is consistently giving the body the fuel and recovery it needs.”
In other words, it’s time to fuel up.
Related: 4 Foods a Dietitian Thought Were Healthy Until They Started Counseling Patients
Dietary Habits That Leave People Feeling Sluggish
Not Eating Enough
When your energy intake consistently falls short of what your body uses, it has less fuel available to support everyday functions, physical activity, and recovery. Make sure your daily calories are enough to support activity levels.
“People trying to lose weight sometimes restrict calories too aggressively, while busy or physically active individuals may unintentionally consume less energy than their bodies need,” Rogers says. “Over time, this can lead to persistent fatigue, reduced exercise performance, and difficulty recovering from physical activity.”
Skipping Meals
Skipping meals or going long periods without eating can also leave some people feeling sluggish, particularly when combined with physical activity. Although the body has mechanisms for maintaining blood glucose between meals, consistently failing to consume enough food can make it difficult to meet daily energy needs.
Restricting Carbs
Another common problem, especially among physically active people, is unnecessarily restricting carbohydrates. Carbs are particularly important when exercise becomes demanding. Muscle glycogen provides a readily available source of energy, and when those stores become depleted, maintaining exercise intensity becomes increasingly difficult.
“Carbohydrates have developed a somewhat undeserved negative reputation, but they play an important role in supplying energy to the brain and working muscles. Individuals who exercise regularly but consume insufficient carbohydrate may have difficulty maintaining their muscle glycogen reserves, which can reduce their ability to sustain demanding exercise,” Rogers explains.
Experts
- Michael Rogers, PhD, CSCS, FACSM, FAAAJ, of Wichita State University
