Feeling that 2 o’clock energy zap? I literally feeling it as I type this...
I need a mid afternoon pick me up to get me through the rest of the day! Here's what I do:
First, I evaluate my meal plan. If this is happening regularly I may not be consuming what my body needs.
If you’re feeling like you could fall asleep at your desk think about how many carbs you’ve had so far in your day.
What have you eaten overall?
Food is energy and if you’re low on energy you likely need food.
Evaluate your diet and make sure your body is getting what it needs to maintain your energy levels throughout the day.
Secondly, if it's still early enough I'll brew a pot of coffee. You don't have to drink it black and you don't have to give up your favorite creamer. Just be careful how much you put in. Half a cup of creamer will overload you on sugar. The serving size on the bottle is 1 tablespoon and has about 6grams of sugar. 1 tbls is enough!
6 grams for sugar from a little creamer is better than the 12 oz Redbull!
Tea is also a great alternative, healthier too!
If you don’t like coffee there are alternatives to caffeine intake. (*Disclaimer, read labels about health risks prior to consumption). Caffeine pills and the new chewable coffee tablets are both options that are better than a Monster energy drink or a ton of sugar.
Third, pre-workout. I use energize from Beachbody about 30 minutes before a workout and it makes all the difference. If I've already made it through my workout for the day without my preworkout, I'll take some in the afternoon for that spike of energy to get work done the rest of the day. I also know people who take pre-workout in the morning as a coffee alternative.
What not to do:
Don’t go to Dutch Bro’s and get the Blue Rebel, 911 or Double Torture (or any of their menu drinks for that matter), you’ll either give yourself a heart attack or be at your sugar limit for the week.. This includes avoiding gas station energy drinks like Redbulls and Monsters.
Also don’t get a caramel frap, white chocolate mocha, pumpkin spice whatever thinking it will solve your problems. These drinks are more loaded with sugar than they are with caffeine and will put you over the recommended amount of sugar per day by 60+ grams.
1) Obviously, the best option is getting your fuel from natural food sources. I would recommend evaluating your diet if you're constantly feeling low energy.
2) The most important thing to consider when looking for caffeine sources is SUGAR. I keep my sugar intake to under 20 grams per day.