Lunch break over, back to work. You think. But bam, that’s where your energy level drops. Suddenly every task feels like lugging a backpack full of lead up a dune. How do you get that after-lunch dip?
According to Karin Lenssen, nutritionist at Maastricht University Campus Venlo, several factors play a role. ‘Some of it simply has to do with our daily rhythm. After the afternoon, many people’s alertness drops slightly,’ she explains. Nutrition can certainly strengthen or weaken that effect.
Lunch is often blamed, and not entirely unjustly. ‘Carbohydrate and sugar-rich meals, such as white bread or sweet products, cause a rapid rise in blood sugar levels. The body responds with a lot of insulin, which causes the blood sugar to drop quickly. We feel that as an energy dip.’
What can you do then? Lenssen shares five practical tips for your lunch box.
5 tips to prevent your anti-lunch slump
Tip 1: Choose balance, not speed
Long-lasting energy is all about balance. ‘Meals with a good balance between proteins, healthy fats and complex carbohydrates ensure a more stable blood sugar balance,’ says Lenssen.
Think of whole wheat bread with hummus and vegetables, yogurt with nuts, or a salad with legumes and olive oil. This combination digests more slowly and prevents peaks and valleys.
Tip 2: Don’t let white bread and sugar dominate
That quick sandwich or sweet snack seems useful, but often has the opposite effect. “White bread and other sugary products provide quick energy, but also a quick crash,” Lenssen explains. It is better to replace them with whole grain products or oatmeal, which release energy more gradually.
Tip 3: Pay attention to portion size
It’s not just what you eat that counts, but also how much. “A large portion often contains more carbohydrates, which causes blood sugar to rise more,” says Lenssen. In addition, after a heavy meal, more blood goes to the digestive system in your abdomen, which can also cause fatigue.
The magnitude of this effect varies per person, but having a slightly lighter lunch can help many people.
Also interesting: ‘Why do we like to eat fat, sugar and salt so much?’
Tip 4: Move and drink enough
Nutrition is not the whole story. ‘A walk after lunch and drinking enough water during the day help to keep your energy more stable,’ says Lenssen. Just going outside or a short walk around the office can be enough to increase your alertness.
Tip 5: Use coffee wisely
A cup of coffee after lunch can help, but is not a panacea. ‘Caffeine blocks adenosine receptors in the brain. Adenosine makes you sleepy, so that blockade makes you feel more alert,” Lenssen explains. However, if you use coffee a lot, habituation can develop. ‘Then you need more and more and it can actually cause extra fatigue if you skip coffee once in a while.’
Finally, she recommends adjusting your daily schedule to your energy level. ‘Accept that you may be a little less sharp after lunch. Then plan routine tasks and save complicated tasks for times when your energy is higher.’
It may not be possible to completely erase the afternoon slump. But a cleverly filled lunch box can go a long way.
