The afternoon slump: It’s dreadful and almost sure to hit you mid-afternoon, when you’re at work and should be at the height of your productivity. Instead, you feel your eyelids drooping, your focus dwindling, and your energy fading away. But don’t fret! Even the team at Artesian Bottleless Water feels this way sometimes, and it’s completely normal.

Research shows that our afternoon slump is part of our biology called circadian rhythm, and it helps determine your sleep cycles throughout the day. But this unstoppable rhythm may not be the only thing to blame. Your diet could have a lot to do with your afternoon slump. A lunch full of fatty foods will likely send you in to your slump faster, while a meal high in carbohydrates will help you power through. Still, there may be days when a slowdown is unavoidable, no matter what you had for breakfast or lunch. Here are five energy-boosting snacks that we know will help you get through the rest of your day!

  1. Peanut Butter and Bananas (or Apples)

Your energy-boosting snacks shouldn’t be a complete meal, but they should have enough calories and grams of carbs to fuel your body through the rest of the afternoon. With just half a cup of peanut butter and a sliced banana or apple, you’ll be giving your body precisely what it needs. The natural sweetness in the fruit will take longer to metabolize than that Reese’s Cup you were going to have instead. Plus, the protein in the peanut butter is an excellent source of long-lasting energy.

  1. Dried Fruits and Nuts

Do you see a pattern yet? Your body requires long-lasting fuel sources to power itself and keep you focused and energized. With a handful of nuts and dried fruits, you get the right mix of fats and proteins that provide a slow-burn and sustained energy. Unlike a fresh fruit, however, dried fruits provide you with added fiber. With this combination, all you need is a simple handful to get you up and over that afternoon hill. Too much, and you’ll find yourself with low blood sugar and even more tired for the rest of the afternoon.

  1. Yogurt and Granola

Often, we consider yogurt and granola a breakfast food choice, and there’s good reason for that. The combination of protein-packed yogurt with fruits and crunchy granola provides the perfect boost in the morning and the afternoon. Complementing this snack with your afternoon water refill is a refreshing way to get through the afternoon and makes for the perfect energy-boosting snack break. Plus, the added crunch and sweetness of the fruits pair nicely with the smooth, creamy texture of yogurt. If you like things sweeter, add a dab of honey.

  1. Whole Grain Protein Bar

If you know you’ll be stuck in a board meeting right after lunch, or have a busy day meeting with clients, grab an extra protein bar on your way out the door in the morning. These prepackaged snacks are perfect for breakfast, but they’ll also help you get over your midday slump. To ensure you’re giving your body what it needs, look for bars with at least 5 grams of fiber and protein, but with less than 15 grams of sugar. Too much sugar, and you’ll be right back in your slump within the hour.

  1. Hummus and Crackers

Don’t overthink your energy-boosting snack. If you’re struggling with what to consume, keep it simple with whole-grain crackers and hummus. And a little bit can go a long way: Just four of these flakey biscuits and a tablespoon on hummus is all you’ll need to power through your day. The combination of whole grains and beans is one of the best energy-boosting combos out there, and as a bonus, you’ll be adding more fiber to your diet. You’ll satiate hunger pangs and get through the afternoon without reaching for that candy bar.

Wash It All Down with Water

Staying hydrated is also part of overcoming your midday slump, which is why you should reach for a cold, refreshing refill from your Artesian Bottleless Water cooler rather than those sugary sodas or energy drinks. Pairing your afternoon energy-boosting snack with water will not only satisfy your stomach, but it will also keep you focused and productive. There’s no better way to stay hydrated than to drink Artesian!