Snacks for Energy: What to Eat When You’re Running on Empty

Tired by 2 PM? These smart snack ideas can help you stay energised and focused throughout the day – without the sugar crash.

Midday slump got you again? You’re not alone.

Whether it’s the 11am hunger pangs or that dreaded 3pm crash, low energy can sneak up on you – and it usually sends you straight to the biscuit tin. But those sugary quick-fixes rarely solve the problem. Instead, they spike your blood sugar, only to leave you feeling even more drained an hour later.

The fix? Smarter snacks. We’re talking about options that combine fibre, protein, and healthy fats to give you sustained energy – not short-term spikes. And with a little help from Tony Ferguson’s pantry staples, they can be as quick and tasty as they are functional.

1. Go for balanced energy, not just carbs

When you’re low on energy, your body naturally craves carbs. And while carbs aren’t the enemy, pairing them with protein and fat helps keep your energy levels stable.

Try this:

• Snack plate: Apple slices + almond butter + a sprinkle of cinnamon
• Rice Cakes + protein: rice cakes with tuna, hummus, or lean biltong
• DIY snack jar: A mix of nuts, pumpkin seeds, and dried berries

Pro tip: Keep a jar of mixed nuts and seeds on your desk or in your bag for easy snacking.

2. Hydrate first (you might just be thirsty)

Fatigue can sometimes be a sign of dehydration. Before reaching for a snack, try a tall glass of water, or upgrade it with a squeeze of lemon or fresh mint.

Need something more exciting?

• Brew a bottle of iced green tea with ginger in the morning and keep it in the fridge.
• Add slices of cucumber, citrus, or berries for a gentle flavour lift.
  

Staying hydrated = better energy, better digestion, and better focus.

3. Add protein to every snack

Protein doesn’t just support muscle recovery – it helps keep you full and fuelled. If your snacks leave you hungry again 20 minutes later, you probably need more of it.

Easy ideas:

• Greek-style yoghurt + a scoop of Tony Ferguson GO shake + berries
• Boiled eggs with a sprinkle of salt and paprika
• Smoothie with frozen banana, peanut butter, and Tony Ferguson PRO Shake
  

Bonus: You can portion out smoothie bags ahead of time and store them in the freezer for grab-and-blend convenience.

4. Make your snack a mini ritual

Eating mindfully (instead of shovelling snacks down while checking emails) can help your body process nutrients better – and give you a mental refresh.

Try this:

• Step away from your screen.
• Brew a herbal tea or pour a glass of water.
• Sit, breathe, and actually taste your snack.

Mindful eating isn’t just good for digestion – it’s good for mental clarity too.

5. Stock up on smart staples

Having good options on hand means you’re less likely to reach for something sugary or ultra-processed.

Here’s what to keep stocked:

• Nuts & seeds: Almonds, pumpkin seeds, chia seeds, flaxseed
• High-fibre carbs: Rolled oats, rice cakes, wholegrain crackers
• Healthy spreads: Peanut butter, hummus
• Portable proteins: Tony Ferguson GO Shake or PRO Shake, tuna, lean biltong
  

You don’t need to give up snacks – you just need to snack smarter. With a little planning and a few go-to pantry staples, you can stay fuelled and focused through whatever your day throws at you.

Because let’s be honest: life doesn’t slow down. But with the right snacks? You won’t have to either.