Sport, Health and Active Lifestyle

Step1. Include a healthy protein source into every one of your meals (this includes snacks as well).

Healthy sources of protein and good fat slow down the conversion of carbohydrates into glucose (sugar) in your blood stream, keeping your blood sugar stable throughout the day.

Many times the "crash" people feel after lunch or breakfast is their  blood sugar spiking high and then "crashing" low because they ate  a meal that was carbohydrate dense and not balanced with enough protein.

Adding in a healthy protein source like organic eggs, natural meats or poultry, wild fish and raw nuts can ensure your blood sugar doesn't go on a rollercoaster ride every time you eat.
 
For a mid afternoon snack go for some raw almonds and a fruit and that will keep your energy levels sustained for the rest of the afternoon.

Step 2. Stay hydrated.

Most people know they should be drinking water, but what they don't know is that it directly affects their energy levels throughout the day.
 
Your brain is approximately 80% water; staying hydrated helps you maintain mental energy while avoiding fatigue and headaches. Water also plays a vital role in your body's ability to flush toxins. Organs have to work harder when you don't have enough water, thus, causing fatigue.

Step 3. Be cautious with caffeine intake.

Yes, caffeine will give you a quick boost in energy, but will almost always send you crashing just a few hours later.

Caffeinated beverages will also dehydrate your body, and dehydration will cause you to feel fatigued (see above). Try to keep
your caffeine beverages to a maximum of 1-2 per day, and drink them  before 1pm as drinking caffeine any later than that can disrupt your ability to fall asleep that night.

Step 4. Beware of "white" carbs.

"White Carbs", such as breads, pastas, cereals, baked goods, break down quickly causing a fast spike in blood sugar. You'll feel a quick rush of energy, but then a big drop...causing your energy (and your mood) to drop along with it. Also, when too much sugar floods the system all at once, your body can't use it all for energy and converts it to stored fat.

While carbohydrates give you energy, too many at once will actually lead to fatigue and lethargy. Keep the "white carbs" to a minimum and eat healthier, fibrous carbs like oats, quinoa, sweet potatoes and a variety of fruits and vegetables.

And always be sure to eat those carbs alongside a healthy protein (see tip 1).

Step 5. Do a quick 5-minute mini-exercise circuit at any point during the day.

Even a quick 5-minute exercise routine is enough to get your blood circulating, sending more oxygen to your muscles and brain and giving you a boost in energy. Quick bursts of exercise will also increase your metabolism, not only helping you keep the excess pounds off, but giving you a burst of energy as well.

If you start to feel the "afternoon energy crash" try  getting up from the office chair and doing 1 minute of body weight squats (or stand up and sit down 50 times) 1 minute of pushups (leaning on a table or desk or even against the wall), 1 minute of jumping jacks (knees slightly bent), and 2 minutes of lower and upper body stretches. In less than 5 minutes, you should feel energised and ready to get back to work