What To Eat Before Your Exams According To An Expert
Wondering what to eat before an exam? Well, we’ve compiled a list of the best brain-boosting foods for students to set you up for success.
Now, while skipping breakfast here and there is fine— brain food is absolutely real and by following these tips you’re sure to feel fueled and ready to tackle anything ahead of your exams this year.
After all it’s you vs. that paper. Who’s going to come out on top?
In this article:
What to eat before an exam
According to Jamie Wright, the head nutritionist at Balance the keys to exam success are:
- Your ability to recall information
- Your ability to remain focused
- Feeling like you have enough “energy” throughout an exam (which ties in with focus)
Aside from getting a good night’s sleep and being well prepared (in terms of your revision and understanding of the exam topics), how you fuel yourself in the hours leading up to an exam is critical and will make a huge difference in how you perform. Your ability to recall information will be a defining factor in your exam success, so it’s important to consider foods which can help with memory and recall.
There’s nothing worse than opening to the first page and already feeling your mind drifting off because you’re hungry, tired, or lacking focus because of distraction.
So, what is the best food to eat before an exam?
Some brain-boosting foods for students include:
- Blueberries- contain antioxidants that can help with memory function
- Salmon- can improve cognitive health and contains healthy fats
- Avocado- can improve cognitive health and contains healthy fats
- Oily fish- can improve memory function
- Eggs- can improve concentration
- Wholegrains- can improve concentration and promote serotonin
- Cheese & dairy- can improve concentration
- Dark chocolate- can improve memory function
According to Jamie’s expert nutrition advice, foods that contain Tryptophan have been proven to help people concentrate better. Foods that contain Tryptophan are commonly known as brain foods. Eggs and dairy are two examples, so are some of the best foods you could eat before an exam to help you stay focused— plus they’re high in protein too which is an extra bonus.
Have you even been told it’s bad too eat too much cheese? While it’s true that cheese is probably best eaten in moderation if you’re on a diet, it can actually have great health benefits and is actually a well-known brain food for studying. That’s because cheese contains phenylethylamine, which has been shown to improve alertness and concentration— so don’t skip out on it before your exams.
It also wouldn’t hurt to start taking vitamins and supplements too to help you be your healthiest self and we’ve put together a great guide on what we’d recommend for students.
With that, here are a few recipe ideas if you’re still wondering exactly what to eat before an exam:
- Porridge with a tablespoon of nut butter and blueberries
- A smoked salmon bagel with a light cream cheese spread
- A fruit and nut snack mix
- Avocado and cherry tomato wholegrain pita pocket with some grated mature cheddar.
Need more recipe inspo? Check out some quick and easy student meals for one.
Foods to avoid before an exam
So, now you know what you should be eating before an exam here are some things that are best avoided. The most commonly recommended food to avoid is anything overally sugary. While you might think that the sugar can give you a boost, it will quickly wear off and actually leave you feeling tired, lethargic and irritable.
Sugary foods to avoid include:
- Cakes and muffins
- Breakfast pastries
- Fizzy drinks
- Energy drinks (and they can make you super jittery)
- Cookies or biscuits
- Milk or white chocolate
Other things to add to the list include fast food and last night’s leftover takeaway— it might seem like a tasty breakfast at the time, but it won’t do much in terms of concentration.
Try and stick to brain food for studying and exams, and reward yourself with a takeaway or sugary snack afterwards.
Should you have coffee before an exam?
Coffee gets a bad reputation, but this is mainly because of the amount people consume rather than the coffee itself. Coffee may actually be incredibly helpful for you and boost memory recall, concentration and focus. Having too much can however have the opposite effect and even make you feel anxious!
If you’re a habitual coffee drinker, a regular americano could be a useful addition to your exam-taking toolbox. We’d recommend you avoid more concentrated alternatives (like an espresso) as these will have a similar effect to the sugar energy spike and crash.
If you’re not a habitual coffee drinker, a weaker americano, tea or green tea may be a good option to try. It’s recommended to try it in advance of your exam and not try something new on the day (just so you can see how your body and brain will react).
Hopefully, this has given you a better understanding of what to eat before an exam. Remember that in order to perform your best, it’s important to fuel your brain with the right foods.
Focus on your own process, fuelling your brain the right way, and doing your best to have a healthy exam season (getting plenty of sleep and regular exercise alongside a nutritious diet) and we promise, you’ll be so grateful you went the extra mile when you get your exam results back!
Want more helpful advice ahead of exam season? Check out our advice on how to effectively revise for exams, how to take care of your mental health and how to deal with exam stress.
