How Your Afternoon Diet Coke Really Impacts Your Energy Levels

A dip in energy in the mid-afternoon is a common occurrence for most people — but a Diet Coke may not be the best way to get your groove back.

When that 3 p.m. slump hits, what do you reach for? If the answer is a crisp Diet Coke, you’re not alone.

Research has shown that a reduction in energy levels around 3 p.m. is a common experience. This is in part due to a natural lull in the body’s circadian rhythm which can cause sleepiness around this time.

Naturally, many individuals rely on caffeine to get them through this period, often in the form of a nice cold Diet Coke.

A quick scroll on TikTok reveals this to be true.

Videos of employees getting up from their desk to get their daily afternoon soda are plentiful on the app, with many users admitting that an ice-cold Diet Coke in the mid-afternoon is a particularly enjoyable experience.

But while it may taste good and give you that quick, immediate boost you’re looking for, Kyle Crowley, MSc, a nutrition expert at Protein Works, says a Diet Coke may not be the best way to provide yourself with energy that will last.

“While Diet Coke might give you a quick jolt, it doesn’t provide lasting energy or address the root causes of fatigue,” Crowley says. “The caffeine effect is short-lived, and the lack of nutritional value means it doesn’t sustain you through the afternoon.”

Caffeine can increase your energy and concentration, he says, but this boost is typically brief. And after the initial effect wears off, he says you might actually find yourself feeling even more drained than before.

Plus, consuming caffeine late in the day can negatively impact your sleep, potentially leading to even worse fatigue the following day.

“Unlike snacks that offer protein or fiber, Diet Coke doesn’t contribute to long-lasting energy,” Crowley adds. “It fills a craving without offering any substantial nutritional benefits, which can leave you feeling unsatisfied and more prone to energy crashes.”

Alternatives to the standalone 3 p.m. Diet Coke

If you’re really looking to boost your energy levels in the afternoon, Crowley instead recommends reaching for a protein-rich snack.

And if you truly can’t live without your afternoon Diet Coke, you can always try pairing a nutrient-dense snack with the caffeinated beverage so you can both fulfill your craving and get the long-lasting energy you need.

Some easy, protein-rich snacks that Crowley recommends when you hit that 3 p.m. slump are:

1. Greek yogurt with nuts
2. Hummus with veggies
3. Protein smoothie
4. Hard-boiled eggs
5. Nuts and seeds
6. Matcha

While the last option isn’t necessarily high in protein, Crowley says it is rich in antioxidants and essential nutrients like vitamins C, potassium, and magnesium, supporting overall well-being and steady energy. It also helps the metabolism, he says, making it a healthier, more balanced alternative for combating the 3 p.m. slump.

“Though the 3 p.m. Diet Coke might seem like a quick fix for your afternoon slump, it may not be the most effective solution,” he says. “Understanding its limitations and exploring more nutritionally beneficial alternatives can help you manage your energy levels more effectively throughout the day.”