Beat the Afternoon Crash

It’s a cruel joke, but it’s one that’s been perpetrated on all of us: that nasty, unfair notion of having to work for a living. You wake up, shower, dress, and bolt out the door—and the only serious step you take to energize your body and mind is that cup of coffee you spill on your tie every morning. Preparing for an active life, however—especially when you train in the evenings after work—is an all-day affair that starts from the moment you roll out of bed. Sure, you’re not looking for a jolt around every corner like Jason Statham in Crank, but if you’re habitually suffering from the 2:30 blues, use the following eight tips to crank up your energy levels and prime yourself to get through a hard day’s office tedium and burn fat and build muscle at night.

Experiment With Breakfast

If you’re waking up to the same old meal every day and then routinely crashing by mid-afternoon, consider a breakfast reboot. In a study published in the International Journal of Food Sciences and Nutrition, high-fiber, carb-rich meals were associated with the highest levels of mental alertness in the hours leading up to lunch. To add fiber and carbs, top a whole-wheat English muffin with natural peanut butter, a sliced banana, and raisins. To increase protein, a whey protein shake will do the trick. Everyone’s needs are different, so the idea is to experiment and find what works for you.

Avoid a Full Stomach

Munch on snacks and small meals throughout the day instead of scarfing down a huge lunch that will put you to sleep as soon as you’re back at your desk. Research acknowledges the drowsiness that can follow a large meal, and one study conducted at the University of Sheffield in England found that meals high in fat produced the same effect. Maintain your focus and avoid the notorious food coma by eating five or six smaller meals a day, instead of three big ones.

Stretch it Out

If leaving your cube for a walk is not an option, stretching at your desk can be the next best thing. According to the Lymphoma Research Foundation, simple static stretches and range of motion exercises can give you that much needed boost of energy to get you through the afternoon. Carry an elastic resistance band in your briefcase and perform a variety of shoulder, hip, and lower-back stretches, or simply get blood flowing by loosening up your range of motion.

Avoid Sugar

All office workers are bound to experience a craving for cookies or candy bars late in the day, especially if they’re on low-carb diets, where discipline slides when energy levels bottom out. However, in a study recently published in the scientific journal Neuron, researchers at the University of Cambridge discovered that protein, not sugar, activates the cells tasked with keeping us awake. Instead of throwing money away at the vending machine, drink a protein shake and get back to work.