Can you increase your concentration and performance with your diet? Why is this important in the first place?
We know this: nicer, stronger, smarter. It always has to be a bit more. The longing for the perfect self has long since arrived in our society.
But let’s be honest: do you really want to be perfect?
Perfection is actually totally boring!
Nevertheless, a healthy pursuit of improvement is a good thing. After all, complacency also increases quality of life and well-being.
There are many tips and tricks for more performance and concentration. However, the most effective approach is and remains diet.
It eventually provides the fuel for your body and can have a significant impact on it.
That’s why we want to show you how to get the best out of your meals.
- The right diet for more concentration and cognitive performance
- The right diet for more physical performance
We have summarized all the information for you.
How can you increase your concentration and performance with nutrition?
The basis for a healthy body is a balanced and healthy diet. But what exactly is meant by that?
First and foremost, this means that you take all essential substances in sufficient quantities through your food. These are substances that are vital to our bodies and cannot produce themselves.
For us humans, these are:
- 9 amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine)
- 2 fatty acids (alpha-linolenic acid, linoleic acid)
- 13 Vitamins (A, C, D, E, K, B1, B2, B3, B5, B6, B7, B9, B12)
- 15 Minerals (potassium, chlorine, sodium, calcium, phosphorus, magnesium, iron, zinc, manganese, copper, iodine, chromium, molybdenum, selenium, cobalt)
Our bodies need them all to function properly. If you have a lack of one of these nutrients due to your lifestyle, this often manifests itself in a reduced physical or mental performance.
Hence our advice before you opt for more performance: Make sure your body always gets everything it needs.
So now we know what’s in our food. But even with a balanced diet with enough essential nutrients, there are some tricks that can help you get more concentration and performance out of your meals.
Let’s see how that works.
You’re What You Eat: This Diet Brings You More Concentration and Cognitive Performance
Let’s start with the optimal diet for your grey cells. Especially important for your brain are:
- Omega-3 fatty acids
- Vitamins B, C, D and K as well as provitamin A (beta-carotene)
- Iron and zinc
- Folic acid
When eating, also make every start to take your daily calorie stake throughout the day and always drink enough water.
A particularly high-energy meal for lunch, for example, can lead to a sharp drop in performance in the afternoon. The famous
as it is known from English.
So which foods are best for more concentration? Let’s look at that.
The best concentration boosters from the kitchen:
- Your brain needs sugar! However, too much of it can affect your performance. Glucose, for example, only briefly provides more concentration, then the performance drops quickly again. It is better to reach directly for fruit. An apple,an orange or a few berries give your brain energy, contain important vitamins and are delicious.
- Fish is healthy! Yes, you’ve probably heard that before. But it’s true: fish is just healthy. Especially fatty fish such as carp or mackerel contain important omega-3 fatty acidsthat keep your brain on its toes. At least twice a week, therefore, fish should be on the plate. Vegans or vegetarians can use fish oil capsules or omega-3 preparations from algae. Even a spoonful of linseed oil per day works wonders here!
- Nutsare also recommended for the meatless dose of omega-3 fatty acids. They provide a lot of energy and also contain the healthy vitamin E. Especially walnuts are the ideal booster for more concentration in between.
- Whole grain seam products give your brain lasting energy. They contain complex carbohydratesthat are burned more slowly by your body. This way, your brain divides the energy better. Especially for breakfast, a Whole-grain muesli is ideal to get through the morning focused.
The way to more muckis starts at the plate: this diet brings you more physical performance
If you want to build muscle and increase your physical performance, you need above all:
- And… Protein.
Either way, that must be true, right? After all, all the fitness stall pilgrims don’t tip piles of protein behind the tie for nothing.
Well, not quite. Your body needs proteins, i.e. protein, to form muscles. That’s true, but the amount of protein needed for this is often lower than thought.
The rule of thumb for muscle building: Take about 1.5 grams of protein per kilogram of body weight to you per day. At a weight of 70 kilograms, that’s about 105 grams.
If your diet regularly contains the top protein suppliers fish, meat, dairy products and eggs,you can safely dispense with the protein powders.
A diet with a lot of protein promotes your muscles, but for more physical performance, you should also pay attention to other things.
The most important thing is how your diet is composed. In general, more than 55% of your daily calories should come from carbohydrates (preferably complex carbohydrates), about 15% from protein and less than 30% from (healthy) fats.
What applies to your brain also applies to your body: Carbohydrates are the number one energy supplier! So be sure to take particularly high-quality carbohydrates from whole grains to you. So you have more power throughout the day.
Also, always remember to give your body enough time to digest. If you already know that you are facing severe physical strain, the following applies:
- the last full meal should be three to four hours behind
- smaller snacks can also be eaten one to two hours in advance
With this food you can maintain your performance even with age
As we age, we often struggle with a drop in physical and cognitive performance. Here are some tips on how to stay fit with the right diet even in old age:
- The older we get, the fewer calories we need. You’re subconsciously aware that you’re just less hungry and can’t eat as much anymore. The habit, however, can lead us to simply set our portions too lavishly. Better to eat several small portions throughout the day. It’s important that you still have all the nutrients on your diet.
- Omega-3 fatty acids become more important than ever in old age: a diet rich in healthy fats can cause cognitive decline to proceed much more slowly. Fish and nuts thus serve as tasty dementia prevention.
- Scientists in the US have found that blueberries can alleviate memory problems that occur in old age. The reason for this is the antioxidantscontained in the fruits, which protect the cells.
Whether teenagers or retirees, as you can see, nutrition is once again the key to a healthy life. The right selection on the plate leads to more concentration and performance in the long term.