If you want to avoid that afternoon crash, this is your secret weapon
Are you tired of feeling sluggish and drained in the afternoons? You're not alone! Many of us experience those dreaded afternoon crashes, where our energy levels plummet, and our productivity takes a nosedive. But fear not – there's a simple solution that can help you power through your afternoons with ease: Protein Prioritisation!
Prioritising protein is important for mental performance because protein is a critical nutrient that provides the body with essential amino acids to build and repair tissues, including those in the brain. These amino acids are used to produce neurotransmitters, chemicals that help transmit messages between nerve cells in the brain.
Neurotransmitters are critical in regulating mood, focus, and cognitive functioning. For example, dopamine is involved in motivation, learning, and attention, while serotonin regulates mood and appetite.
Protein also helps regulate blood sugar levels, which is essential for maintaining stable energy levels throughout the day. Consuming protein with meals can help slow down the absorption of carbohydrates in the body, preventing spikes and crashes in blood sugar levels that can negatively impact mental performance (goodbye 3 p.m. crash!).
Why Protein?
We are constantly breaking down and building up new proteins. While we can store carbohydrates and fat, we can’t store protein in the same way, so we need to get enough protein from our diet to keep the process of protein turnover happening.
Your protein needs increase if:
You are training hard and frequently (as an athlete) or have a heavy physical job.
You are injured or sick or are recovering from surgery.
You are losing protein for another reason (e.g. chronic stress, poor digestion)
How Much is Enough?
Too little protein and you might not:
Feel satisfied or full after your meal
Recover well
Build lean mass and muscle
Too much protein and you might:
Feel overfull and sluggish after your meal
When you eat the right amount of protein, you:
Feel satisfied with meals
Can build lean mass and muscle
More easily maintain a healthy weight
Let's explore some protein-packed options to help you beat the afternoon slump and keep you feeling your best.
Option #1: Greek Yogurt with Nuts and Seeds
Greek yogurt is not only delicious but also a fantastic source of protein, with around 15-20 grams per serving. Pair it with a handful of nuts and seeds, such as almonds, walnuts, or chia seeds, for an extra boost of protein, healthy fats, and fibre. This satisfying snack will keep you feeling full and satisfied until your next meal, without the dreaded energy crash.
Option #2: Hard-Boiled Eggs with Veggies
Hard-boiled eggs are a convenient and portable protein option, providing around 6 grams of protein per egg. Pair them with some sliced veggies, such as capsicum, cucumber, or carrot sticks, for a nutrient-rich snack that will keep you fueled and focused throughout the afternoon. Combining protein and fibre will help stabilize your blood sugar levels and prevent energy crashes.
Option #3: Protein Smoothie with Fruit
Whip up a delicious and nutritious protein smoothie using your favourite protein powder and fruits like berries, bananas, or mango. Protein powder comes in various flavours and formulations, including whey, plant-based, and collagen, so you can choose the one that best suits your preferences and dietary needs. Blend it all together with some milk or water for a refreshing and satisfying afternoon pick-me-up.
Option #4: Cottage Cheese with Fruit or Whole Grain Crackers
Cottage cheese is another excellent source of protein, offering around 15 grams per half-cup serving. Pair it with some fresh fruit, such as pineapple, peach, or berries, for a sweet and savoury snack that hits the spot. Alternatively, spread it on some whole-grain crackers for a crunchy and satisfying snack that will keep you energized and alert.
Here's to staying energized and productive all day long!
P.S. Share this email with a friend who could use some protein-powered afternoon energy! 💥
