We all know the feeling of reaching mid-afternoon and not being able to keep our eyes open. The dreaded 3pm energy crash can make even simple tasks feel impossible and leave you reaching for a chocolate bar or coffee to perk up.
While it’s perfectly normal to feel tired in the afternoon, our lifestyle choices – including how we eat, move, and rest – can turn a mild lull into a major productivity crash. Meals high in quickly digested carbohydrates or spaced too far apart can cause blood sugar fluctuations, which may contribute to tiredness, reduced focus, and cravings for something sweet.
Zoe Griffiths, registered dietitian and VP of behavioural medicine at Numan, says: “While it may be tempting to rely on sugary snacks or extra coffee when energy levels start to dip, these choices don’t give you sustained fuel, so leaves you feeling even more tired later on. Instead, choosing snacks that contain a balance of protein, fibre and healthy fats can help provide a steadier release of energy, support concentration and reduce the likelihood of experiencing that mid-afternoon crash.”
In an ideal world, we’d prep snacks to take with us to keep us going during the day, but if you want to grab a snack on the go, four nutrition experts explain what to look for in the supermarket.
Nākd bars
Four for £3 in Tesco
Instead of chocolate, Aliza Marogy, registered nutritional therapist and founder of supplements provider Inessa, recommends a Nākd bar as a sweet pick-me-up. “They’re made just from nuts and dried fruit, and taste great, too. The nuts provide protein, healthy fats and both key ingredients are great sources of fibre, vitamins and minerals, which can help support steadier energy levels through the afternoon whilst still satisfying a sweet tooth.”
Brave chickpeas
Brave Roasted Chickpeas Sea Salt 35g, £1.30 in Sainsbury’s
If you’re craving a salty packet of crisps, Marogy recommends switching to Brave chickpeas. You get the same salty crunch, but each bag gives you around 7g of protein, 5g of fibre, and 3.7g of fat, with well under 1g of sugar.
“There are pretty much as unprocessed a snack as can be, being made with just three ingredients – chickpeas, salt and oil. Chickpeas are a good source of filling fibre and plant protein, and also contain vitamins and minerals including folate and other b-vitamins, manganese, copper, iron, zinc, magnesium and potassium,” says Marogy.
Müller x Myprotein Mixers yoghurt
Müller X MyProtein Mixers Cookies and Cream Protein Yoghurt with Mini Cookies 140g, £1.60 in Tesco
Griffiths says that for those who normally reach for a sweet treat, she’d recommend a protein-rich yoghurt like Müller x Myprotein Mixers yoghurt, which contains 15g of protein per pot. “Rather than waiting until you’re already feeling tired, having this as a mid-morning snack or alongside lunch can help provide protein that supports more stable energy levels through the afternoon. It also helps satisfy a sweet tooth, while avoiding unnecessary free sugars.”
Ember Biltong
Ember Biltong Original Recipe 45g, £3.95 in Sainsbury’s
For those who prefer savoury snacks, try a small pack of beef biltong. Griffiths says beef biltong is a good alternative to crisps. “It’s high in protein and naturally low in fat, which can help you feel fuller for longer, and it satisfies the desire for something salty. Look for options with lower salt where you can.”
M&S Egg and Spinach snack pot
Egg and Spinach Pot, £2 at Ocado
Instead of a pastry or muffin with your afternoon cuppa, Natalie Louise Burrows, head of nutrition at Tonic Health, recommends an egg and spinach snack pot. “They contain about 12g of protein, which keeps you feeling fuller for longer. They are one of the most filling grab-and-go options on the shelf. For a bit of fibre, add a couple of oatcakes or an apple.”
Pip and Nut peanut butter and an apple
Pip and Nut Smooth Peanut Butter 300g, £3.50 in Sainsbury’s
If you like a flapjack, or cereal bar, Burrows recommends this peanut butter and apple as a healthier alternative. “The peanut butter contains just two ingredients – nuts and salt – and provides protein and mostly monounsaturated fats. The apple adds fibre and natural sweetness. Many flapjacks are mostly syrup and oats, so this pairing gives you far steadier energy release.”
Graze chilli and lime nut medley
Graze 120g chilli and lime nut medley, £3 in Sainsbury’s
When you’re flagging, it’s tempting to reach for more caffeine. But Burrows says your body is often asking for fuel, not stimulation. “Graze’s cashew, peanut and almond mix is high in fibre, with 8.9g of protein per portion. Have it with a glass of water instead of another coffee, as mild dehydration often causes afternoon fatigue,” she explains.
Itsu Edamame Snack Pot
Itsu Edamame Snack Pot 76g, £1.50 in Tesco
The pot is just edamame soya beans and sea salt, at 43 calories, and it’s a source of protein. Burrows says: “Shelling the pods also slows you down, which helps on days when you’re snacking out of boredom rather than hunger. It’s a lighter snack than most others out there, making it a good choice that won’t leave you too full for dinner later.”
Datekin dates
Datekin sukkari dates family bag (12 x 30g Packs), £6.69 in Holland and Barrett
Dr Kathy Redfern, lecturer in human nutrition at the University of Plymouth, says she hadn’t really appreciated how great dates were for snacking until she recently tried Datekin’s sukkari dates. “They come in perfectly portioned snack packs of three dates, with the stones removed, making them ideal for a sweet mid-afternoon pick-me-up. They’re naturally creamy and caramel-like in flavour, high in fibre, a good source of potassium, and count as one of your five-a-day.”
ChicP hummus snack pots
ChicP Velvet Hummus snack pot, £1.85 at Ocado
Hummus is a snack Redfern returns to time and again because it’s high in fibre and a good source of nutrients including iron and magnesium. She says: “The challenge has often been convenience, so I was delighted to discover ChicP hummus snack pots, which come with corn chips for dipping on the go. They’re a satisfying alternative to a bag of crisps and make it much easier to include pulses in your diet.”