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Mid-Morning Mooch: Why what we eat might be impacting our productivity

For years the 3pm post-lunch slump has been blamed for low productivity. But what if this slump happens shortly after we’ve rolled out of bed?

Our recent survey1 shows that 11am is when we experience the biggest drop in productivity.  In contrast, contrary to popular belief, only 9% of Brits feel sluggish at 3pm. These productivity plummets are having a significant impact day to day with almost half of us losing an hour or more a day to this.

Lack of energy is the main culprit, with 69% of us citing it as the primary reason for unproductivity and 67% struggling to get through the day due to low energy.

It’s time to take back control of our days and avoid misspent minutes, key to this is keeping our energy tanks topped up, yet only 25% of us know the positive impact that diet can have despite food being our main source of fuel.

Choosing the right foods to fuel your day is vital to make the most of it and with productivity in the mornings the main struggle, an energising breakfast should be a priority.

Opt for slow-release energy foods, such as almonds which contain plant protein, healthy fats and fibre, to keep you going throughout the day. For a boosting breakfast with a twist, why not try BOSH!’s savoury granola? Eaten alone or sprinkled over eggs, avocado or smashed peas on wholegrain toast, it’s nutrition packed, flavourful fuel.

TV personality and fitness fanatic Mark Wright reveals his secrets as to how he maintains his energy during his jam-packed days.

“Between training, work, and spending time with family, my days are always so busy so I have to make sure I’m as productive as possible to fit it all in. A productive morning is essential for me to get everything done so choosing the right fuel at breakfast is vital and sets me up for the day. I love opting for almonds to provide energy for my day as they contain protein, fibre and healthy fats, all of which deliver a slow-release energy. What’s great is that a handful (30g) can help keep you going strong, so even if I’m rushing out the house, they’re perfect for an on-the-go snack.”

Mark Wright

We asked Mark for his top tips on how to stay energised and have a perfectly productive day:


Plan like a Pro:

“Knowing you’ve got a long list of things to get through can be daunting and make it hard to motivate yourself to get things done. Planning can give you extra time and energy to focus on your day and make it count. Why not pack your gym bag the night before or prepare overnight oats or a frozen smoothie mix for a quick and easy breakfast to make the most of your morning? Future you will appreciate it!”


Sweet and Salty Almond Bars

For an easy pre-prepared breakfast to grab-and-go, why not make our Sweet and Salty Almond Bars?

Boost your Breakfast:

We all know breakfast is the most important meal of the day and it’s crucial for energy levels, yet 1 in 10 of us don’t eat breakfast. Choosing foods that provide slow-release energy such as almonds and oats, can set you up for the day. Choose porridge or yogurt topped with a handful (30g) of almonds to keep you going - research also shows eating almonds in the morning can help you feel fuller for longer throughout the day.2

Meals and snacks containing protein, fibre and healthy fats, deliver a slow release of energy lasting hours as they are digested slower. Almonds contain 6g of plant protein, 4g of fibre and 9g of monounsaturated fats in every 30g handful to help keep you going strong all day, and it’s so easy to include them in your breakfast – they’re great added to smoothies and granola bars or stirred through yogurt.


Exercise for Energy:

Exercise can both boost your energy and get you outside in the sunshine, which 43% of us feel positively impacts energy levels. Finding something you love, whether it’s cycling, swimming or tennis, can be a great motivator to provide you with that “get up and go” attitude to help tick off your to-dos. I personally love to start the day with a run or gym session.”


Breakfast Energy Balls

These energy balls are the perfect snack to carry in your gym bag for that post workout wake up.

The Beauty of Balance:

There’s nothing wrong with enjoying a slice of cake, a cheeky pint or treating yourself to a takeaway but make sure not to overdo it as it can make you feel sluggish. You don’t have to be perfect but you do need to fuel your body with enough of what it needs. Whether you swap a takeaway for a home-cooked meal or cut out that mid-week drink, you’ll reap the rewards and feel ready to take on anything.”

Need healthy dinner inspo for a fast food free night?

Almond pesto is perfect for when you’re pining for pasta or try our Noodle Bowl with Spicy Almond Sauce if you’re looking to spice things up

1. Almond Board of California consumer survey, March 2022.

2. Hull S, et al. A mid-morning snack generates satiety and appropriate adjustment of subsequent food intake in healthy women. European Journal of Nutrition. 2015;54(5):803-10. A mid-morning snack of almonds (42g), compared to no snack, helped control appetite and resulted in reduced calorie intake for participants for lunch and dinner.