It’s 2:00 p.m. You still have two classes left, your notes stop making sense, and suddenly even sitting upright feels like too much work. You’re not just bored — your brain is running low on fuel. 

For many Mount Tahoma students, that daily energy crash is real science, not laziness. Between growing bodies, busy schedules, sports practices, jobs, and homework, high schoolers burn through energy fast. Snacking, when done right, isn’t a distraction. It’s a biological need. 

Carbohydrates break down into glucose, which is the brain’s main source of energy. According to the American Academy of Pediatrics, teens need steady access to nutrients throughout the day to support learning, focus, and growth. But not all snacks work the same way. 

“If you just grab a bag of candy, you’re going to spike and then tank 20 minutes later,” Mount Tahoma nurse Katie explained. Sugar-heavy snacks trigger a quick rise in blood sugar, followed by a crash that can make students tired, irritable, or unfocused. 

Nurse Katie also pointed out that sugary snacks release dopamine, a chemical linked to pleasure and motivation. “That dopamine response can make you crave sugary foods again, even when you’re not actually hungry.” Research supports this — high-sugar foods activate the brain’s reward system and can increase cravings over time.

So what’s the move? 

The goal isn’t “eat more food.” It’s eat smarter food. Nutrition experts recommend pairing complex carbohydrates with protein to create longlasting energy. Foods like wholegrain crackers with cheese, apples with peanut butter, or yogurt with granola digest slowly and keep glucose levels steady. That steady fuel helps students stay focused through last period — and still have energy for practice, work, or clubs afterward.

Knowing how food affects your body is part of academic excellence and selfrespect. Making informed snack choices is also about equity and compassion. Not every student has access to the same foods, which is why school conversations about nutrition matter. Sharing knowledge helps everyone feel included and supported. 

At Mount Tahoma, we pride ourselves on curiosity and critical thinking. Understanding the science of snacking is one small way students can take control of their health — and make it through the school day without crashing before the final bell. 

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