Many of us know what it’s like to feel the drag of a mid-afternoon slump. Not only can it disrupt the flow of your day, it can also be frustrating to navigate. You may want to think twice about grabbing a salty or sweet snack to get you through the slump. While these options will provide a boost of energy, they can make you feel even more tired later on. Instead, nutrition experts say you should consider with ; it’s the snack they recommend for beating the afternoon slump. Find out why this combination is their top pick.
The Mid-Afternoon Slump, Explained
You might be relieved to learn that the mid-afternoon slump is a fairly normal part of your circadian rhythm. “By mid-afternoon, [you] have been awake and active for hours, so it’s normal to feel a decrease in energy as part of the circadian rhythm,” says Luciana Soares, DCN, RDN, LDN, FAND. However, it can also be influenced by other factors, such as meal composition, hydration status, stress, and sleep amount and quality, Soares notes.
Specifically, meals lacking protein and fiber, dehydration, and poor sleep can make the drop in alertness and energy more noticeable, she says. The result is a mid-afternoon slump, a point at which “the body and brain can benefit from a balanced snack to replenish energy levels until the next meal,” says Soares.
Why Apples and Nut Butter Are the Top Choice
“Many processed snacks like pastries and chips are generally high in refined carbohydrates, saturated fats, sodium, and while providing few nutrients,” says Soares. These snacks can provide a quick source of energy, but because they’re digested relatively quickly and are generally low in protein and fiber, you may feel hungry or low on energy sooner, Soares says.
Apples with nut butter, however, have the opposite effect. Here’s why the combo works so well for beating the mid-afternoon slump:
Provides Gradual Energy
Whereas traditional snacks cause blood sugar spikes (and therefore, energy crashes), apples with nut butter do not. “Apples with nut butter avoid that blood sugar rollercoaster as they contain complex carbs, and healthy fat all working together to keep your blood sugar and energy levels steady,” says Roxana Ehsani, MS, RD, CSSD, LDN. Specifically, apples provide complex carbohydrates and fiber, while nut butter offers fiber, protein, and healthy fat. These nutrients digest more slowly compared to simple carbs (which are found in processed snacks), so you’ll get a gradual increase in energy rather than a quick spike and crash, according to Ehsani.
Helps Hydration
Often, when a mid-afternoon slump hits, you’re actually dehydrated, Ehsani says. after all, is necessary for optimal brain function and energy. The good news is that apples are made of about 85 percent water, which can help you hydrate, says Ehsani.
Increases Satiety
In addition to balancing your blood sugar, snacking on apples with nut butter reduces hunger, too. This is due to the complex carbs, fiber, protein, and healthy fats in the snack. As Soares notes, protein and healthy fats digest more slowly than carbohydrates alone, while fiber helps slow digestion and promote satiety. This combination will help you stay full enough to power through the day, or at least until your next meal.
How to Make Your Anti-Slump Snack Even Better
To get the most benefits out of this snack, our experts say to choose a nut butter with little to no added sugars. This is important because added sugars can spike your blood sugar, potentially working against the snack’s intentions. As Ehsani notes, some nut butters may contain added sugars, so always check the ingredient list. “Look for a nut butter with just nuts and a pinch of salt,” she says.
To keep things interesting, try for a slightly different flavor profile. Pears provide complex carbs, fiber, and water, so they’ll offer similar benefits for beating afternoon slumps. Another option is to incorporate toppings into the snack. Try adding a drizzle of melted for sweetness or a sprinkle of for more protein, healthy fats, and fiber.