You've just had lunch and already feel lethargic? The post-lunch slump is coming. Don't worry, it happens to everyone. That said, post-meal drowsiness (more commonly known as the "after-meal slump") can easily be avoided.

Pay attention to the glycemic index of your meals.

It is advisable to favor foods with a low glycemic index. The glycemic index reflects the variation in blood sugar (glucose level in the blood) after ingestion of the food. The lower the glycemic index of your meal, the less insulin the pancreas will need to secrete to bring the glucose level down to around 1g/L and therefore limit blood sugar spikes. Otherwise, it is blood sugar spikes that cause these famous crashes. Among the foods with a low glycemic index, you can find fruits, vegetables and legumes (such as lentils for example). For your information, a meal has a low glycemic index if it does not exceed 50. Between 50 and 70, the glycemic index is considered medium and above 70, it is considered high. At OKR, the glycemic index of products varies between 22 and 30 depending on the recipe.

Consume protein.

After a meal rich in high-glycemic carbohydrates, such as potatoes, your body will produce a high dose of insulin. As a result, tryptophan will enter your brain in large quantities. Tryptophan is an amino acid that allows the synthesis of serotonin. This neurotransmitter will calm you, relax you, and potentially put you to sleep. At the same time, the more serotonin is produced, the more the body will secrete melatonin, also known as the sleep hormone, in response. Conversely, a protein-rich meal limits tryptophan's access to the brain, unlike tyrosine and phenylalanine. These last two amino acids will increase dopamine and norepinephrine concentrations. These neurotransmitters will create a state of alertness, vigilance, and concentration. Increasing your protein intake during a meal will therefore allow you to stay more awake. OKR bars contain on average 20g of protein for 400 kcal and a low glycemic index.

Eat slowly (and therefore less).

Your body produces a hunger-regulating hormone, leptin, only 20 minutes after you start eating. Once it's produced, the brain realizes it's time to stop eating. Conversely, ghrelin, the hormone that stimulates appetite, begins to decline significantly. The slower you eat, the more time leptin levels have to rise, and the more time your brain has to realize you've had enough.

In summary.

To minimize the afternoon slump, you should eat foods with a low glycemic index, protein, and above all, eat slowly.