You know the time in the afternoon when your energy reserves are depleted all at once? Read the following article to learn how to maintain an energetic day from start to finish.
Most of us have to work almost every day of our lives to survive, what to do? We get up, shower, get dressed and fly out, and the only serious step we take in order to provide energy to the body and mind, is drinking the steaming cup of coffee in the morning which often ends with an ugly stain on the ironed shirt.
Preparing for a day full of activity, especially if you train after work, is a matter that spans the entire day. It starts, in fact, from the moment you get out of bed and doesn't end until you return home hours later. If you also regularly suffer from the threatening energy slump of 2:30 p.m., you can use the following eight tips to increase your energy levels and survive another day of boredom at the office, and to burn fat and build better muscles at night.

1. Sleep properly
The quality of sleep is just as important as the time you spend in bed. A shower before bed, a suitable temperature in the room and even a change of bed linen are extremely important factors. According to a study by the US National Sleep Foundation, 71% of the people claim that they slept better after changing their sheets.

2. Plan your breakfast
If you are used to a routine and regular breakfast and regularly take courses in the afternoon, you should consider changing the composition of your breakfast. A study published in the "International Journal of Food Sciences and Nutrition" claims that meals rich in fiber and carbohydrates are associated with mental alertness at the highest levels, in the hours leading up to lunch. To add carbs and fiber to your breakfast, spread natural peanut butter on a toasted bun, and add a sliced banana and raisins. To increase protein consumption, a whey protein shake will do the job well. It is important to know that the needs of each of us are individual, so it is recommended to conduct self-experiments until you reach the most suitable formula for you.

3. Be sure to drink enough
If you think you're drinking enough, think again. You can always drink more. Even mild dehydration can lower the level of mental performance, according to a study published in the official journal of the "American College of Sports Medicine". Keep water on your desk and use the following formula to determine your daily water intake:

Your body weight in kg X 0.24 = your daily number of liters of water to drink.

4. Avoid a full stomach
Go for snacks and small meals instead of a huge heavy meal that will make you fall asleep at your desk. Studies recognize the fact that sleepiness can accompany large meals, and a study conducted at the University of Sheffield, England, found that high-fat meals also lead to sleepiness. Stay focused and prevent the infamous food coma by eating 5 or 6 smaller meals each day, replacing the 3 heavy meals you are used to.

5. Go
Get up from your chair and walk a little to break monotonous work patterns and recharge your batteries. In a recent study published in the "International Journal of Cognitive Science", the researchers found that workers who were occasionally slightly distracted from work, were able to perform more essential routine tasks.

6. Stretch
If walking in the office is not an option for you, at least try to stretch. According to the Lymphoma Research Foundation, simple, regular stretches and range-of-motion (the range of a joint's ability to flex and stretch) exercises may give you the boost of energy you so desperately need to get through the afternoon at work. You can take an elastic resistance band in your bag and perform a variety of shoulder, hip and lower back stretches.

7. Try to take a short nap
Studies show that close to 30% of the employers are willing to allow their employees to take a nap during the working day, if as a result they will work better. Try telling this to your boss, and this is based on the assumption that even a 20-minute nap may significantly improve cognitive performance, according to a study published in SLEEP, the official publication of the Associated Professional Sleep Societies.

8. Avoid sugars
All office workers experience sweet cravings later in the day, especially if they follow a low-carb diet, because self-control weakens as energy levels drop. But it is important to know that according to a study published in Neuron, researchers at the University of Cambridge discovered that protein, and not sugar, activates the cells that help us stay awake. So instead of spending your money on drinks from the vending machine, drink a protein shake and get back to work refreshed.