Looking for the best energy boosting snacks to fuel your afternoon? You’re in luck!
We all know that feeling of hitting an afternoon slump. You’re tired, you can’t focus, and all you can think about is taking a nap. But there’s no time for that! You’ve got work to do, and maybe you’re studying for an exam or heading to the gym for a workout. Whatever the case may be, you need to find a way to get some energy fast.
The first thing you want to do is reach for a cup of coffee. But coffee can only do so much. And if you’re trying to cut down on your caffeine intake, you’re out of luck.
There are alternative ways to get that energy boost you need to power through the afternoon. And the best part is that these snacks are healthy and will give you sustained energy, not just a quick fix that will leave you crashing an hour later.
Choosing the healthiest foods for snacks is critical to keep you awake and focused throughout your work or study session. We have compiled a list of the 30 best snacks to help you get through the afternoon slump.
So, next time you’re feeling tired in the afternoon, reach for one of these snacks instead of coffee. Your body and mind will thank you for it!
Best Energy Boosting Snacks
This list of 30 best energy-boosting snacks is ideal for taking to work and going about your day since each one has a triple-threat of nutrients that will keep you moving forward, better, and faster even when the most brutal slump occurs.
Energy Boosting Snacks You Can Take Anywhere
Best Nut-Based Snacks
Nuts are another one of those snacks that can keep you going because they’re high in both magnesium and potassium – two elements that help our bodies regulate energy levels throughout the day. It’s important not to overeat, though, because almonds primarily have been known to be very dehydrating and cause indigestion if eaten in excess.
2. Trail mix
If you’re looking to save some money, consider making your own trail mix. Trail mix is an enjoyable meal that may be eaten on the go or as a snack. It’s made up of cereals, dried fruits, nuts, and sweets that provide fast energy. To give steady energy, add protein, vitamins, and carbohydrates to this mixture of mixed nuts with dried fruit (and even tiny pieces of dark chocolate).
3. Half a peanut butter sandwich
This snack gives you energy because it’s full of carbs from the bread plus protein from the peanut butter. – Apple slices: Two words: Fiber! Fiber helps balance blood sugar levels to prevent them from crashing later in the afternoon when they would otherwise do so.
4. Pumpkin seeds
Pumpkin seeds are high in several vital nutrients, including protein and fiber. They’re also high in magnesium, a micronutrient required for muscular contraction, blood pressure regulation, nerve function, and DNA synthesis.
Best Fruit-Based Snacks
Berries, like other fruits, are a fiber-rich food that is actually tasty. Any type of berry may be eaten on its own or combined with one of the nuts on this list for some extra protein and fat.
Bananas are not only high in potassium, but they also contain magnesium which is one of the most important minerals for energy metabolism. One cup of bananas has about 422 milligrams of potassium and 15 milligrams each of calcium and magnesium!
We know it’s kind of cliche, but an apple really is the perfect snack for those looking to stay focused. Not only do apples have enough fiber to keep you feeling full until dinner time, but they also contain antioxidants like vitamin C which helps your body regulate stress levels (remember cortisol from high school biology? The more stressed we feel, our energy wains as well). It doesn’t hurt that apples are delicious either – try adding some cinnamon next time you’re snacking on one!
8. Yogurt with fruit
Yogurt snacks can be a great pick me up because not only do they give us a boost in carbs and protein, but also calcium and vitamin D. Stick to a low-fat variety (or Greek yogurt!) for less sugar and more nutrients! Plus, it tastes fantastic with strawberries or blueberries.
9. Banana Bread Brownies
If snacks for studying need to include some chocolate, then banana bread brownies are the perfect study snacks! They’re fudgy and sweet with a crunchy top – better than any cupcake or cookie! And they’re vegan-friendly so that everyone can enjoy them.
10. Coconut Water & Cubes of Pineapple Chunks
Another excellent afternoon snack option snacks for work is coconut water paired with pineapple cubes because it contains potassium which helps boost energy levels at work. It’s also a low-calorie snack that will help curb your cravings until dinner time rolls around.
11. Dried fruit, like raisins and apricots
They’re a great source of natural sugars (and fiber), as well as potassium and magnesium — all necessary for recharging muscles after physical activity. Plus, they travel well. Try them with raw nuts or seeds for an extra boost!
While dates are mostly known for their fantastic health benefits, they can also provide you with an energy boost. They contain lots of sugar so be sure to eat them in moderation! Example of snacks – dried fruit snacks made from 100% whole ingredients and no added sugars/flavors, etc., a good source of fiber as well.
13. Fruit smoothies
As a great alternative to sugary snacks that will leave your blood sugar levels all over the place, try making yourself some fresh fruit smoothie instead. The best thing about this snack is that it’s super easy to make! Try experimenting with different combinations until you find one that suits you perfectly…maybe even a little blog on how to make the perfect smoothie?
Best Veggie-Based Snacks
14. Carrots & hummus dip
Every great dancer knows snacks with carbs (carrots) give them more energy than snacks with proteins (chips). Hummus is also full of so grab some carrots and crack open a container of hummus and enjoy the perfect afternoon snacks!
15. Kale chips
Kale chips are a tasty and straightforward way to add a serving of leafy greens to your daily diet. Kale is high in vitamins C and A, both of which are required for immune health and disease prevention. It’s also high in iron.
16. Roasted edamame
Edamame is immature soybeans that have been harvested before full ripeness. They can be used to make a tasty and nutritious on-the-go snack by boiling, steaming, or roasting them. Edamame has 40 calories, four grams of protein, and five grams of fiber in just one teaspoon.
17. Veggies with hummus
Sliced cucumbers are the perfect snacks for when you need something refreshing to crunch on in between meetings or class lectures. You can also serve up sliced carrots, celery sticks, or cherry tomatoes with a side of your favorite hummus dip. This tasty snack is made up mostly of vegetables (which means it’s low in fat) but still offers that creamy flavor we all love!
Best Protein-Base Snacks
18. Hard-boiled eggs
Egg whites are the best since they contain less fat. A fried egg or scrambled eggs can be snacks that will give you energy when your stomach is growling at work!
19. Smoked Meat
Another fantastic source of nutritious protein snacks in the afternoon is smoked meats, which are low in sugar and high in energy snacks for the workplace.
20. Mushroom Jerky
Mushrooms are a kind of meat substitute that is high in B vitamins and provides energy. This vegan version of beef jerky has the same smoky spice as the actual thing. It can be eaten as a snack or added to a salad for some meaty, umami goodness. The mushrooms remain chewy (no crunch save for some of the crispy ends); this technique is ideal if you don’t have access to a dehydrator.
21. Cold Cuts
Salty snacks can give you a quick energy boost, so why not try eating some cold cuts? They’re the perfect replacement for your afternoon coffee. Example of cold cuts – Turkey slices.
Best Dairy-Based Snacks
22. Greek yogurt dip
A healthy snack that will save you lots of time by giving up on making another thing for lunch or dinner. One tablespoon per dipper works well…we like honey-flavored Greek yogurt as a dipping sauce but feel free to get crazy with fruit flavors.
23. Cheese sticks
A snack that will boost your energy because it has protein that regulates the release of insulin into the blood. This helps keep you feeling fuller longer and avoids sugar crashes.
24. Dark chocolate
A little bit goes a long way when it comes to providing you with the right kind of fuel. Choose something that’s at least 70 percent dark cocoa; 80 percent is ideal since it tends to be less processed than other forms of chocolate. Beware, though: this snack may also cause some caffeine jitters if consumed excessively!
Best Grain-Base Snacks
25. Whole-grain cereal
Whole-grain cereal is another excellent source of energy snacks for study snacks because it’s full of fiber and complex carbohydrates. These ingredients will help you to stay focused, so grab a bowl before hitting the books again!
26. Granola bar
High in fiber, granola bars are a good source of carbohydrates to help power up your brain cells for an afternoon pick me up without getting too high or low on glucose levels… We like Kashi’s TLC brand snacks, especially their Chocolate Almond Coconut variety!
27. Popchips with guacamole
Not only is this snack super tasty but it’s also packed with plant power. Popchips served alongside an avocado half make for one delicious afternoon treat that will keep you feeling satisfied until dinner time.
Who doesn’t love popcorn? It’s an excellent choice because it’s super cheap and ready in three minutes! Plus, tons of fun flavor combinations will delight both kids and adults alike. You’ll have plenty to choose from when you consider adding ingredients like parmesan cheese or chili powder to take this snack up a notch.
29. Mini rice cakes
Mini snacks are a great way to stay full and energized throughout the day. One of our favorite snacks? Mini rice cakes! They’re easy, fast, and nutritious and you can add anything from avocado to hummus.
Although oatmeal is primarily thought of as a breakfast item, it may be eaten at any time of day as a hearty and nutritious snack. Beta-glucan, a kind of fiber found in oats, is supposed to aid in weight reduction and improve cholesterol levels, blood sugar management, and blood pressure.
What Snacks Give You Energy Fast?
When it comes to snacks that give you energy fast, there are a few key ingredients to look for: protein, healthy fats, and complex carbohydrates. These three nutrients will help to stabilize your blood sugar levels and keep you feeling fuller for longer.
Here are a few snack combinations that fit the bill:
- Whole grain toast with avocado: This simple snack is an excellent source of complex carbohydrates and healthy fats. The avocado provides lasting energy, while the whole grain toast will give you a quick boost.
- Greek yogurt: This protein-rich snack will help to keep your energy levels steady throughout the afternoon. Choose plain yogurt and top with fresh fruit or a tablespoon of honey for sweetness.
- Chia seed pudding: This nutrient-rich pudding is high in fiber and protein, both of which are essential for sustained energy levels. Make ahead and enjoy throughout the week for a quick and easy snack.
- Fruit and nut bars: These snacks are typically packed with healthy fats, proteins, and complex carbohydrates, all of which work together to give you a lasting energy boost.
- Smoothie: A simple way to incorporate many nutrient-dense ingredients into one snack. Choose fruits and vegetables that are high in vitamins and minerals, like berries, spinach, and carrots. Add a source of protein, like yogurt or milk, for even more energy.
- Vegetable sticks with hummus: This is a classic snack that provides both complex carbohydrates and protein. The vegetables will give you lasting energy, while the hummus will help to keep you feeling full.
The Bottom Line
Energy-boosting foods of the appropriate type aid in the fight against tiredness throughout extended days. It’s critical to eat a variety of healthy snacks during the day to stay energized while still getting adequate nutrients.
Snacks do not all have the same amount of energy and might work at different speeds. Experiment with various snacks and timing to see what works best for you.