Life
One of the more common workday woes in becoming so past tired that actual sleep is imminent. Obviously, for most people, curling up at your desk and taking a nice little nap isn't really a feasible option. So what do you do? You need an energy boost to get you through the remainder of the day, but any more coffee and you'll start actually noticeably shaking. Luckily, there are plenty of snacks that'll help you stay awake and fight off a dip in energy at any time of the day.
With your energy back up where it should be, you'll be ready to conquer the rest of your day, whether that includes endless meetings, a middle school soccer game, a seriously intense workout class, or just finding the energy to eat dinner and tidy up before bed. Registered dietitian Lisa Moskovitz told Greatist that your best bets are snacks that are low in sugar and saturated fat — so hitting the vending machine probably isn't a great idea. Likewise, Tamara Melton, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics told Greatist that lean, high-protein options mean longer-lasting energy, so you won't crash again shortly after snacking. These 14 ideas will help you snack smarter and power you through your day.
1
Water
So water isn't exactly a snack, but it can make all the difference when you notice your energy level take a dive. According to Mayo Clinic, even relatively low levels of dehydration can zap your energy. Next time you start to feel sleepy in the middle of the afternoon, drink a glass of water and reevaluate.
2
Peppermint
According to research conducted by Dr. Bryan Raudenbush at Wheeling Jesuit University in West Virginia, peppermint can perk you up. Reach for a peppermint or drink some peppermint tea for a quick energy boost.
3
Cinnamon
Raudenbush's research also found that cinnamon fights fatigue. Sprinkle some in a smoothie or a cup of oatmeal.
4
Eggs
Researchers at the University of Illinois found that eggs boost energy because they help blood sugar stay fairly stable over time due to their protein content. They also contain vitamins, like riboflavin and vitamin B12, which help with energy production. A hardboiled egg makes a perfect and portable afternoon snack.
5
Quinoa
As a good source of fiber, protein, and iron, according to Cooking Light, quinoa can boost your energy and keep you feeling full. Quinoa is versatile, so adding some to a salad or eating a quinoa snack bar (like a granola bar).
6
Nut Butter
Peanut butter, almond butter, cashew butter .. . you get the picture. registered dietitian Nicole Morrisey told Today's Dietitian that nut butters keep you full, which helps boost your energy. Looks like those ants on a log from childhood can still be a great adult snack.
7
Apples
According to the American Dietetic Association, apples are full of high-fiber carbs and will make sure that you make it to your next meal unscathed. Plus, apples are practically the easiest of all snacks.
8
Hummus
Tara Gidus, a registered dietitian and spokesperson for the American Dietetic Association, told Fitness that hummus is a good choice to perk you up when you're feeling sluggish because the protein in the popular spread keeps you fuller longer. Pair it with veggies for an added nutrient-boost.
9
Icelandic Yogurt
Also known as skyr, registered dietitian Karen Ansel told Cooking Light that, icelandic yogurt is chock full of protein, which keeps your blood sugar stable and prevents energy depletion.
10
Leafy Greens
According to Health, eating foods with more iron can help ladies feel more energized. The site also noted that iron deficiencies can cause fatigue and sluggishness, so now you have another reason to add greens to your smoothies or eat more salads.
11
Cheese
According to Greatist, cheese has enough protein and fat to help you rally. Not to mention it's easy to bring to school or work, too, and it's portability is one of the reasons it is such a great snack.
12
Chocolate Milk
Yep. According to Children's Hospital Colorado low-fat chocolate milk helps boost energy. Between the protein, electrolytes, carbs, and vitamins, chocolate milk is a energizing winner. So drink up.
13
Citrus
According to the National Sleep Foundation, just the scent of citrus fruits can perk you up. Lemons appear to be most potent, but if you're not big on eating lemon wedges, drinking lemon water will give you energy boosts from both lemon and water. Win-win.
