Brewing Up Energy: Simple Additions to Your Coffee and Tea to Combat Afternoon Slumps

Question: What simple dietary adjustments can I make to my coffee or tea to help manage afternoon energy slumps?

The afternoon energy slump is a ubiquitous experience, often met with another cup of coffee or a sugary snack. However, evidence suggests that strategic additions to your beloved caffeinated beverages can offer a more sustainable solution to combat this dip in energy [7]. Rather than simply adding more caffeine, which can lead to jitters and subsequent crashes, focusing on the macronutrient composition of your drink can lead to a more balanced and prolonged release of energy.

The Power of Protein and Healthy Fats

When considering what to add to your coffee or tea, incorporating sources of protein and healthy fats can significantly impact energy levels. These nutrients are digested more slowly than carbohydrates, providing a steady supply of energy and preventing sharp spikes and drops in blood sugar [7]. For instance, adding a spoonful of unsweetened nut butter or a splash of full-fat milk or cream to your coffee can introduce beneficial fats. These additions can not only contribute to satiety but also help to moderate the absorption of caffeine, leading to a smoother, more sustained energy effect. While specific studies on adding these directly to coffee for energy slumps are limited, the general principles of macronutrient metabolism support this approach [7].

Leveraging Fiber for Stability

Another simple yet effective adjustment is the inclusion of fiber. Foods rich in soluble fiber, such as psyllium husk or a sprinkle of oat bran, can also contribute to a slower release of energy. Fiber helps to slow down digestion and the absorption of sugars into the bloodstream, thereby preventing the rapid glucose fluctuations that often contribute to afternoon fatigue. While research on directly adding fiber to coffee or tea for energy management is nascent, the well-established role of fiber in stabilizing blood glucose levels is a strong indicator of its potential benefits [2]. Spent coffee grounds, for example, have been explored in biocomposites, highlighting their structural components [2]. Though not directly consumed in this context, it points to the potential of coffee by-products. More directly, some of the co-products of coffee processing, like silverskin, contain compounds that undergo digestion and could influence gut health and potentially energy metabolism [5].

Strategic Sweeteners and Other Additions

While the natural flavor compounds in coffee, like those contributing to nutty or chocolatey notes, are appealing [4], relying on added sugars is often counterproductive for sustained energy. Instead, consider natural, low-glycemic sweeteners if sweetness is desired. Furthermore, exploring the nuances of coffee species can be interesting; while robusta is often associated with crema, arabica has its own flavor profiles [1, 4]. The pH of coffee co-products can also vary between species like Coffea canephora and Coffea arabica, suggesting differences in their chemical composition [3]. While not direct additions for energy, understanding these variations highlights the complexity of coffee itself.

Ultimately, small, evidence-backed adjustments to your daily coffee or tea ritual can make a substantial difference in managing afternoon energy slumps. By prioritizing protein, healthy fats, and fiber, you can create a more balanced and sustained energy profile, moving beyond the temporary fix of more caffeine or sugar and towards genuine, lasting vitality.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Magdalena Zdanowicz, Marta Rokosa, Magdalena Pieczykolan, Adrian Krzysztof Antosik, Katarzyna Skórczewska — Biocomposites Based on Wheat Flour with Urea-Based Eutectic Plasticizer and Spent Coffee Grounds: Preparation, Physicochemical Characterization, and Study of Their Influence on Plant Growth. — 2024-Mar-06 — https://pubmed.ncbi.nlm.nih.gov/38473683/ [3] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [4] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [5] — Marlene Machado, Iva Fernandes, Ana Fernandes, Liliana Espírito Santo, Cláudia Passos, Aroa Santamarina, Alejandra Cardelle-Cobas, Manuel A Coimbra, Maria B P P Oliveira, Helena Ferreira, Rita C Alves — Impact of In vitro Gastrointestinal Digestion on the Chemical Composition and Prebiotic Potential of Coffee Silverskin. — 2025-Sep-05 — https://pubmed.ncbi.nlm.nih.gov/40911156/ [6] — Ryan C Emadi, Farin Kamangar — Coffee’s Impact on Health and Well-Being. — 2025-Aug-05 — https://pubmed.ncbi.nlm.nih.gov/40806142/ [7] — Jose Antonio, Brandi Antonio, Shawn M Arent, Darren G Candow, Guillermo Escalante, Cassandra Evans, Scott Forbes, David Fukuda, Maureen Gibbons, Patrick Harty, Andrew R Jagim, Douglas S Kalman, Chad M Kerksick, Jennifer A Kurtz, Joseph Lillis, Lonnie Lowery, Gianna F Mastrofini, Scotty Mills, Michael Nelson, Flavia Pereira, Justin Roberts, Michael Sagner, Jeffrey Stout, Jaime Tartar, Adam Wells — Common Questions and Misconceptions About Energy Drinks: What Does the Scientific Evidence Really Show? — 2024-Dec-27 — https://pubmed.ncbi.nlm.nih.gov/39796501/