We’ve all had that strange slump — the kind where you slept decently, haven’t hit the gym yet, and still feel like a human fog machine.

Before you blame the weather or your calendar, take a closer look at your plate (and your cup).

The food you eat can either fuel you or flatten you, and some of the biggest energy-drainers wear a mask of convenience or comfort. The culprit isn’t always quantity — it’s often the way certain foods impact blood sugar, hydration, or sleep, leaving you dragging when you should be dialed in.

Here are 6 common energy saboteurs, why they tank your stamina, and what to eat instead.