Protein & Nutrition Blog – Marmels

Chart comparing protein content of common afternoon snacks, showing why an afternoon snack to avoid an energy crash needs at least 8 grams of protein

Protein & Nutrition Blog – Marmels

The Smartest Afternoon Snack to Avoid an Energy Crash

by Mo Mandegar, PhD on May 01 2026
The 2 PM slump is usually the lunch from before showing up — refined carbs raise blood sugar, insulin pulls it back down, and energy follows. The right afternoon snack flattens the curve with 8–12g of protein, a few grams of fiber, and minimal refined sugar. Here's what current research recommends.