09/02/2026
Hit that 3pm slump and wonder why you can’t focus or train how you’d like to? 🫣
The positive news… most of the time, it comes down to fuel timing and food intake vs motivation. Which is all fixable with a few tweaks..
Here’s how to fix the 3pm slump:
💡 Eat carbs earlier in the day - your brain and muscles need fuel. Quality matters too.. Opting for slow release carbohydrates to maximise & stabilise your energy level throughout the day.
💡 Spread protein across all meals - this is essential at supporting regular blood sugars throughout the day, keeping you satiated and helping muscular recovery between sessions.
💡 Snack strategically - a small pre-training snack can massively improve energy and session quality.
💡 Hydrate consistently - even mild dehydration can feel like fatigue and cause cognitive declines. Water before coffee is a game changer.
💡 Don’t go long gaps between meals - aim for ~3–4 hours max, especially on training days.
💡 Add electrolytes if you sweat - sodium + potassium help maintain focus and performance.
💡 Listen to your body - energy dips can also signal you’re under-fuelled or fatigued from your training load.
Simple tweaks like these can prevent the slump, improve focus and make your training sessions feel easier.
Save this for your next workday and start feeling the difference 🤍
