These are the best foods for mental & physical performance These are the best foods for mental & physical performance
Centr Team
30 Sep 2020
How do you feel after you eat? If your post-meal pace is more ‘food coma’ than high-performer, you're not alone.
Food is fuel. Delicious fuel, but fuel nonetheless. Even sitting still, your body is hard at work. As you read this, it’s regenerating cells, growing hair, cleaning your blood and growing muscle. And as if that’s not impressive enough, your brain is really running the show – firing off reminders to book your dentist’s appointment and letting you know your partner isn’t happy based on the look on their face.
Working in tandem, your body and mind are responsible for helping you navigate the world. Your success – in life, work or working out – is dependent on their combined performance.
So whether you’re preparing for a job interview or looking to increase your staying power in the weight room, Advanced Sports Dietitian Lisa Middleton is here to weigh in with some advice on what to eat (and drink) to keep your body and mind in peak shape.
Food for a mighty mind
Does your focus tend to take the afternoon off? Your diet plays an essential role in keeping you mentally sharp throughout the day. Add these five things to the menu to give your brain a boost.
Fish: Fish is often hailed as the ultimate brain food, and Lisa says the praise is well-deserved: “Omega-3 fatty acids are a prominent component of neuronal membranes – and fish are our best dietary source of these fats. The best way to increase your omega-3 intake is to eat more fish and seafood.”
Water: Can’t concentrate? Your brain might be thirsty. While you might not need the mythical 8 glasses a day, poor hydration can lead to reduced levels of energy and motivation. “Numerous studies have shown the benefits to athletic performance from being well-hydrated, from concentration to co-ordination to judgment,” Lisa says. “These same performance principles apply to work and school, so keep up fluid intake in the morning and as the day progresses.”
Probiotics: There’s a reason many scientists call your gut the second brain. The microbiota in our stomachs – like bacteria and fungi – help to send messages and feedback to your central nervous system. While the full extent of the gut-brain connection is still being explored, Lisa says eating foods rich in probiotics is a no-brainer.
“A healthy gut may reduce inflammation throughout the body, which can impact on your brain and mood. Yogurt and fermented food like kimchi can help to keep our mind healthy.”
Tea: If you feel yourself fading in the afternoon, try reaching for a cup of black or green tea. “Tea is great for your brain,” Lisa says. “It contains L-theanine, an amino acid compound which can keep you alert but relaxed at the same time.”
Numerous studies back-up the positive effects of a brew, and some research even suggests drinking tea regularly can help prevent dementia.
Berries: The same compounds that give berries their delightfully bright hues – flavonoids – can improve the shelf life of your memory. In a 2012 study, researchers found that “women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years”.
So your Almond Berry Super Smoothie won’t just help your body recover from a workout, it might be the key to keeping your mind sharp.
Food to fuel your performance
Whether your goal is to build big shoulders or to complete a Da Rulk workout without stopping, your biggest ally (or obstacle) is the food you eat. If you want to get the most out of your sessions, try some of these.
Green vegetables: If you find yourself fading before the halfway point in your HIIT session, Lisa says upping your green veg intake could be the key to increasing your staying power. “Green, leafy vegetables like spinach, lettuce, rocket (arugula) and kale contain nitrate,” Lisa says. “Studies show that dietary nitrate can reduce oxygen demand and recent research indicates a positive impact on muscle force development – which has potential benefits for strength, speed and power.”
Add it to the ever-growing list of reasons to eat your greens!
Sweet potato: “Sweet potato is a terrific carbohydrate source for training and energy levels.” Lisa says. With a lower glycemic index than the white potato, these sweet spuds provide long-lasting energy. That means a plate of Sweet Potato Hash Browns for breakfast could give you the push you need to smash your lunchtime gym session.
Banana: It’s nature’s ultimate pre-workout snack. “A banana has just enough carbs to fill that space in your tummy and give you an energy boost for the workout session ahead,” Lisa says.
The easy to digest carbohydrates can make bananas ideal fuel for people who normally get nauseous when exercising on a full stomach. Plus, they come in their own eco-friendly packaging. What’s not to love?
Shrimp (Prawns): High in protein and low in calories, Lisa says shrimp (prawns) make the perfect fuel for hitting your fitness goals: “Seafood provides protein that is easily digested compared to a heavy steak and will help you to feel energized for the afternoon.”
Eggs: “Eggs have fallen in and out of favor over the years,” Lisa says. “But current research shows that eggs can be enjoyed regularly, even if you do have high cholesterol.” Easy to prepare and available pretty much everywhere, eggs are a tasty way to get the most out of your training.
“The egg white is practically pure protein, but don’t neglect the yolk!” Lisa says. “Egg yolks are rich in minerals and important fat-soluble vitamins, which are often lacking in active people who keep to a low-fat way of eating.”
Remember, your body and brain have massive jobs, and they both need high-quality fuel to really go the distance. Feeding them as much of the good stuff as you can is the key to unlocking their combined potential.
