By Helen Moon, Neurodivergent CEO & Founder, EventWell
Let’s talk about something I know I’m not alone in, the 3pm shakes, the foggy brain, the sudden need to eat everything in sight, or the strange cravings for yoghurt and eggs like you’re in some kind of protein cult.
For years, I thought this was about blood sugar or just me being “hangry.” But guess what? I have recently discovered it is a neurodivergent thing, and if you’re an ADHDer in events, juggling logistics, people, overstimulation, and zero routine, this one is for you.
Here’s the lowdown on why your brain is obsessed with protein, and why it might just be your secret weapon for focus, energy, and emotional regulation.
ADHD and Dopamine: The Short Version
If you’ve got ADHD, your brain struggles to regulate dopamine, the neurotransmitter responsible for motivation, reward, focus, and mood.
You know that “on top of the world” moment after finishing a task you’d been procrastinating on for weeks? That’s dopamine.
You know that brain fog where your to-do list looks like ancient Greek? That’s a dopamine deficit.
So what does this have to do with protein?
Protein = Dopamine Building Blocks
Protein is made up of amino acids, and one of those — tyrosine — is a precursor to dopamine, put in layman terms, protein is the raw material your brain needs to make more dopamine.
That’s why when you eat high-protein foods like eggs, yoghurt, nuts, tofu, chicken, fish, or beans, you may feel more focused, more emotionally balanced, and less like throwing your laptop across the room at 3:17pm.
The Afternoon Slump Isn’t Just Sugar
Here’s a truth bomb that blew my mind:
Those shaky, irritable crashes that I have experienced for as long as I can remember in the mid-afternoon? They’re not always about low blood sugar. They can be protein crashes.
If you eat something carby for breakfast or skip eating altogether (cough event day mornings), your blood sugar may spike and crash, but if there’s no protein to stabilise it, your brain spirals:
- Mood dips
- Energy flatlines
- Executive functioning? Gone.
You end up panic-eating chocolate and biscuits at 3pm and wondering why you still feel terrible.
The ADHD Hangry Spiral
Let me paint the picture (tell me if this feels familiar):
- You skip breakfast or grab toast on the run.
- You’re in meetings, or on site, and forget to eat lunch.
- By the afternoon you’re tired, overwhelmed, can’t think straight, and suddenly hoovering Haribo like it’s your last meal.
- You feel better for a moment — then crash. Hard.
The solution?
Protein. Early. Regularly. And with intention.
What Works: ADHD-Friendly Protein Habits
Here’s what I (and other ADHDers) swear by, especially if you’re working events or managing multiple plates:
âś… High-protein breakfasts:
- Eggs on toast
- Greek yoghurt with seeds and berries
- Protein smoothie (banana, peanut butter, oats, milk = magic)
- Overnight oats with chia and protein powder
âś… Smart snacks:
- Boiled eggs
- Cheese and apple
- Protein bars (check for low sugar)
- Hummus and oatcakes
- Roasted chickpeas
- Nuts, trail mix, edamame
âś… Balance your meals:
Aim for protein + complex carbs + healthy fats every time you eat. This keeps blood sugar stable and your brain online.
Why It Matters in Events
As event professionals, especially those of us who are neurodivergent, we run on adrenaline and sheer willpower, but we also crash hard — mentally, physically, emotionally.
If you’re burning out mid-event or hitting a wall every afternoon, try upping your protein game. You might be shocked how different you feel.
And let’s be real: this is part of neurodivergent self-care. It’s not fluff, it’s fuel, literally.
One Final Thing
If you find yourself craving yoghurt or eggs like your life depends on it — listen to your body and brain, it knows what it needs. You’re not being “fussy” — you’re regulating.
Feeding your brain properly is one of the most affirming things you can do as a neurodivergent human, and honestly? You deserve it.
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