Nutrition for Success: How Food Fuels Your Body and Brain
By Mind & Muscle Academy. Newsletter nᵒ6, 18/10/24.
We’ve all been there. You’re cramming for a big exam or pushing yourself through an intense workout, but something feels…off. Maybe you’re foggy, tired, or lacking energy.
More often than not, it’s not your effort that’s missing, but your fuel.
What we eat directly impacts how we perform - in the classroom, on the field, or in everyday life.
Nutrition is the unsung hero that can take you from sluggish to unstoppable.
The Mind-Body Connection
First, let’s talk about how food fuels the brain.
Ever felt “hangry” or noticed how hard it is to focus when you skip breakfast?
There’s a reason for that.
Your brain consumes about 20% of your daily calories, so it’s constantly burning energy to keep you sharp. Feed it junk, and you’ll notice a drop in your ability to focus, remember, and learn. Feed it the right stuff, and you’ll perform better not only in your workouts, but also when you hit the books.
Studies have shown that consuming a balanced meal rich in protein, healthy fats, and complex carbs can significantly boost cognitive function. For example, one study in the IOS Press found that omega-3 fatty acids (like those found in fish) can improve memory and overall brain performance.1
Imagine how much sharper you’d be in class after switching from sugary cereal to eggs and avocado toast!
You should check this website for recipe ideas: “6 Fatty Fish Recipes To Get More Omega-3s in Your Diet (cleanplates.com)”
Carbs, Proteins, and Fats: Your Three Amigos
We’ve all heard the hype around “low-carb” diets, but let me clear something up: carbs aren’t the enemy.
They’re your brain’s preferred source of fuel. Complex carbohydrates, like oats, brown rice, and sweet potatoes, release energy slowly, keeping you fuelled for longer and avoiding those energy crashes.
But don’t stop there.
Proteins are the building blocks of your muscles and tissues, making them critical for athletes looking to build or repair muscle after a tough training session.
And let’s not forget healthy fats!
Your brain is about 60% fat, so including fats like nuts, seeds, and olive oil in your diet helps maintain cognitive function and keeps your energy steady.
If you want to stay on top of your game academically or athletically, balance is key. A combination of these three nutrients will give you lasting energy and mental clarity.
Fuelling for Workouts: The Athlete’s Edge
For athletes, nutrition is even more crucial. Picture this: You’ve got a big match or competition coming up. Do you reach for a bag of chips or a protein-packed smoothie with fruits and veggies?
Your performance hinges on the answer.
Research from the International Journal of Sport Nutrition shows that consuming carbs before exercise enhances endurance and performance.2 Add some protein into the mix, and you’re giving your muscles the recovery boost they need post-workout.
But it’s not just about fuelling up before the game. Recovery matters too. After a workout, your muscles are screaming for nutrients to repair and grow.
A good rule of thumb?
Aim for a 3:1 ratio of carbs to protein post-workout. Think chocolate milk (yes, really!) or a banana with peanut butter.
Brain Fuel for Study Sessions
Just as athletes fuel their bodies, students need to fuel their brains.
If you’ve ever felt like you’re in a fog during a long study session, it might be time to rethink what you’re eating. Instead of grabbing sugary snacks that give you a quick high and inevitable crash, try foods that sustain your focus.
Some brain-boosting snacks include:
Blueberries: Packed with antioxidants, they help improve memory.
Nuts: Loaded with healthy fats that support brain function.
Dark chocolate: In moderation, it can increase blood flow to the brain, boosting cognitive function.3
And of course, hydrate!
Dehydration leads to fatigue and poor concentration. Keep water or herbal tea nearby when studying.
Practical Tips: Fuel Your Success
So, how do you make nutrition a daily habit?
It’s easier than you think. Here are some tips:
Meal prep: Spend some time on Sundays prepping meals for the week. This will save you time and ensure you’re eating balanced, nutritious meals even when life gets busy.
Snack smart: Keep healthy snacks handy, like almonds, yoghurt, or fruit, to avoid the temptation of junk food.
Plan around your schedule: Got a heavy workout or study session? Plan your meals to give you the fuel you need to excel.
The Bottom Line
Whether you’re prepping for a big exam or training for a competition, what you put in your body will determine how you perform.
Think of your food as fuel - not just for your body, but for your mind. When you eat well, you feel well, and you perform at your best.
So, what are you eating today? Make your next meal count!
Stay tuned for more tips, stories, and advice in our upcoming newsletters, and feel free to check out last week’s edition!
As always, I’m open to new ideas or suggestions you may have, so feel free to leave a comment!
Thank you all for joining me today, and I wish you a pleasant rest of your day.
Quote of the Day:
“Let food be your medicine and medicine be your food.”
– Hippocrates
Best regards,
Ruben
Founder, Mind & Muscle Academy
Impact of Omega-3 Fatty Acid Supplementation on Memory Functions in Healthy Older Adults - IOS Press
Kevin, A., Jacobs., W., Michael, Sherman. (1999). The efficacy of carbohydrate supplementation and chronic high- carbohydrate diets for improving endurance performance.. International Journal of Sport Nutrition, 9(1):92-115. doi: 10.1123/IJSN.9.1.92
11 Best Foods to Boost Your Brain and Memory (healthline.com)
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