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5 min
27/01/2026
A common cause of midday fatigue is blood glucose fluctuations that occur regardless of workload. To sustain concentration and energy levels for afternoon tasks, it is helpful to have a complete source of fuel with your protein, which you can snack on at various intervals during your lunch break, whether seated at your desk or away from it.
When you consider how a typical lunch and a typical mid-afternoon snack might be structured, the midday slump should be seen as a physiological response rather than just a workload issue. Rapid changes in blood glucose (large increases followed by equally large decreases) are a consequence of consuming sugar-laden or highly refined carbohydrates, leading to lower concentration and increased irritability or problems with cognitive processing. Many professionals who attend long afternoon meetings will find that snacks are typically more about maintaining metabolic balance rather than snacking for enjoyment.
The "sugar crash" is an example of a rapid increase and decrease in blood glucose levels after consuming a snack high in simple carbohydrates, accompanied by an immediate insulin response. The result is that within a short period of time, you will experience fatigue, brain fog, and cravings for another snack. By combining snacks with protein, fibre, and fat, you can slow gastric emptying and reduce glucose absorption, thereby flattening this curve for longer-term energy.
Protein helps stabilise blood glucose levels; by helping the body create neurotransmitters such as dopamine, protein aids our ability to stay focused and concentrated. Complex carbohydrates provide a constant source of glucose without the high peaks in blood glucose levels that we experience with simple carbohydrates. When complex and protein carbohydrates are consumed together, sustained energy and mental clarity are maintained throughout the day. An example of this is hummus, which contains protein and fat and can be paired with whole-grain or veggie carbohydrates for an optimal metabolic response to maintain high productivity for multiple hours.
Snacks consumed while working should be easy to transport, clean, and stable at room temperature. Roasted makhana with nuts offers a source of protein and slow-digesting carbohydrates while remaining light on the stomach. Examples of structured snack formats are whole-grain crackers with hummus, paneer cubes & vegetables, or plain yoghurt with seeds. Structured snack formats eliminate the need for sugar-based snacks and relieve some of the stress of decision fatigue, allowing you to make healthier choices consistently during busy workdays.
The timing of snacks is just as important as their composition. If consumed too close to lunch, they can add unnecessary calories to your lunchtime meal, whereas if consumed too late after lunch, they can exacerbate fatigue. The best time to eat snacks is generally 2–3 hours after lunch, when blood glucose levels typically begin to decline. Eating a balanced snack at this time will prevent a cortisol spike from fatigue and reduce your dependence on caffeine for alertness.
A variety of packaged products marketed as "lightly sweetened" have carbohydrate as the predominant ingredient and display very low protein content; when these "clean" label products are consumed, there is often a crash from this source of energy. Many fruit-only snacks fall into this area, as do granola bars or flavoured biscuits. Overly large portions of most snack items will further contribute to lethargy by diverting blood flow to support digestion. As a result, the ideal balanced snack satisfies hunger without being overdone, leaving one with a sense of energy rather than full.
The focus of a long-lasting sustainable energy source is a repeatable system rather than individual smart snack choices. By constantly varying the pairing of protein with carbs in snack form, one can greatly reduce the likelihood of impulse eating or going to a vending machine. A sustainable snack plan also incorporates satiety, ease of preparation, and the texture of the snack items. The body's ability to reproduce the alertness-inducing feeling of crunchy snacks and the satiety from smooth textures like yoghurt or hummus is essential for empowering people to perform at their very best. Maintaining consistent energy levels helps one be more productive and focused during working hours and, in turn, make better decisions.
Strategic pairing of pre-packaged workplace snacks is a significant factor in balancing your lunch box. By strategically creating snacks that help maintain stable blood glucose levels versus spikes, these snacks can be an important resource for maintaining focus, consistency, and cognitive performance. Considering snack choices in this way can be as powerful an influence on work output as getting enough sleep or physical activity.
