Superfoods and brainfoods are buzzwords we see all the time. Are they just a marketing hack, or can certain foods really change how you perform in assessments?
Breaking down brainfoods
It’s no secret that what you eat affects how you feel. When it comes to exam days and study sessions, you want to be alert, energised and, most importantly, not hungry. Choose foods that keep you fuller for longer to avoid distraction from your growling stomach.
Start the day with slow-release carbohydrates, like porridge or whole-grain bread, topped with some protein, like milk, yoghurt or eggs. The slow-release energy and protein combo will keep you feeling fuller for longer, helping you through a study session or exam day. Although it’s easy to skip breakfast when you’re short on time, studies show that eating breakfast can improve exam performance.
Other foods often praised for their brain-boosting benefits include:
While not a quick fix, science does show there could be some benefits to adding these foods into your diet.
Eat little and often
It’s not just what you eat that has an impact, it’s also when you eat it. Sitting in the library with that post-lunch slump feeling? You’re not alone. A heavy meal can leave you feeling tired and low on energy and can also make it harder to fall asleep at night. Similarly, powering through and skipping meals can harm your productivity.
On days where you’re working on assessments, revising or have long gaps between exams, keep your energy up by having small meals and regular snacks throughout the day.
While sugary snacks, like cake and biscuits, are easy to reach for they can spike your blood sugar. They temporarily give you an energy buzz, only for the effects to quickly wear off and leave you feeling tired and irritable. Hanger is a real thing – when our blood sugar drops, our fight or flight hormones rise which triggers a response from our brains. Avoid it by snacking on fruit, nuts or Greek yoghurt but don’t forget the importance of a post-exam or deadline treat!
Stay hydrated
Dehydration can make you feel tired and forgetful, as well as causing headaches. Water is best but fruit juice, tea and coffee count too – although consider the amount of caffeine you’re consuming.
It might be tempting to turn to coffee for a quick energy fix but in the longer term it can cause headaches and a caffeine crash. Caffeine is a simulant, and we all react differently to it, so don’t be tempted to up your intake or add high-caffeine energy drinks right before an exam as it could leave you feeling anxious or shaky.
In general, aim for a balanced diet including fruit and vegetables, carbs and protein. An easy way to achieve this is dividing your plate so that it’s half vegetables, a quarter protein and a quarter carbs.
Looking for inspiration for quick and easy nutritious meals? Check out Books and bites: Brain food recipes to fuel your study sessions.
Did you know King’s Sport & Wellness Centre offer 1-1 nutrition appointments? The Nutrition Clinic can support you with achieving your fitness goals, providing nutrition plans and guidance.