Many people love to play games and for those wanting to improve their gaming performance, upgrading your equipment, practicing for longer and reading guides are all obvious steps to take. Yet many overlook their diet, despite it having a huge impact on focus, energy and reaction times.
Athletes rely on good nutrition to perform their best in sport, and gamers can also benefit from paying closer attention to what they eat. Having a balanced diet is not only good for your general health, it improves your endurance, coordination and mental clarity.
In this blog post, we take a look at some of the foods you might want to try incorporating into your diet to improve your gaming performance:
Blueberries for concentration
Blueberries are full of antioxidants that help to support brain function. They are linked to improved memory and focus, which is key for performing well in challenging games. The natural compounds in blueberries can help to protect brain cells from fatigue and improve blood flow to the brain.
You can try having a handful of blueberries as a snack before a gaming session. If you are looking for other ways to incorporate this food then you could try adding berries to Greek yoghurt and top with some seeds.
You could also blend with other fruit to make a delicious smoothie. There are lots of breakfast options to, including oatmeal topped with blueberries for a slow-burning energy boost.
Oily fish for brain function
Some types of fish, such as salmon, sardines, mackerel or tuna, are high in omega 3 fatty acids. These help to support cognitive function and improve your reaction times.
This is a huge benefit for gamers who require good decision making, multi-tasking and lots of mental processing to be competitive in games. Omega 3s support the brain’s communication pathways to give you faster responses.
Oily fish can be incorporated into a balanced lunch or dinner dish. For example, you could try salmon on whole grain toast or a bagel. Or tuna in a leafy green salad.
If adding fish to your diet isn’t an option for you, there are plant-based sources of omega 3s too, such as flaxseed or chia seeds. Many people incorporate these seeds into overnight oats for a nutritious breakfast treat.
Leafy greens for energy
Feeling low on energy or finding your energy spikes and dips? Adding leafy greens to your meals could help. These include leaves like spinach, kale and arugula and each have high nutrient content.
They are full of vitamins, iron and nitrates that help to support blood flow and oxygen delivery around the body. This can help prevent that tired feeling that you get during long gaming tournaments or sessions.
Try adding some greens into your lunchtime sandwich or wraps. You could add them to a smoothie with fruit for a sweeter treat too. Adding them into the foods your already enjoy can help get them into your diet.
Nuts and seeds for focus
Nuts and seeds are another great snack. Walnuts, almonds, chia and pumpkin seeds are full of magnesium, vitamin E and healthy fats. These help to maintain brain health and support better focus.
They are also good for slow steady energy release, to help you maintain good concentration on games for longer. You could have a handful between matches during a gaming session or mix them in with fruits for a balance of carbs, fat and protein.
Avoid nuts with added salt or seasonings if you can.
Eggs for alertness
Scrambled, boiled, or poached, eggs are easy to prepare. Pair them with whole grain toast or avocado for a well-rounded, energy-boosting meal.
Eggs are a popular food choice and are rich is something called choline. This is a nutrient known to improve brain function and alertness. They are also a good source of protein too.
A protein rich breakfast with eggs can help you to maintain steady energy levels and maintain focus while you play. You could have scrambled, boiled or poached eggs on your breakfast.
Combining with a healthy fat like avocado on some whole grain toast will provide a well-rounded breakfast and is a great way to start the day.
Dark chocolate for mood boosting
Looking for a treat in the evening? Rather than reaching for bags of chips, sweets or cookies, consider trying a few squares of dark chocolate. Ideally, this chocolate should have at least 70% cocoa.
The flavonoids in cocoa support better blood flow to the brain, which can sharpen focus and reaction times during gaming. This is a snack you can enjoy in moderation; too much sugar will cause an energy crash.
While there is no single food that can turn you into a gaming pro overnight, incorporating some of the above options into a healthy, balanced diet can provide the fuel you need to improve your focus and decision making.
Eve Buttenshaw is a wellness expert and contributor to My Healthy Living and Strategies, where she brings her extensive knowledge of mental health, nutrition, and holistic well-being to the forefront. Eve’s passion for empowering individuals to live healthier, more mindful lives is reflected in her thoughtful and informative content.