Nutrition Expert Reveals What To Eat If You’re Pulling An All-Nighter
Ok, so I think it’s important to preface first that we don’t, in any situation, recommend pulling an all-nighter.
Written by Jamie Wright, the head nutritionist at Balance.
Why? It’s actually pretty counterintuitive to cognitive performance and recollection of information (1).
However, it’s uni and we’ve all pulled all-nighters in a mad scramble to pack in the last of any learning or get an assignment complete and uploaded before the deadline.
They’re not always avoidable, so you may as well plan to fuel yourself in the most optimal way.
In this article we’ll be looking at the foods and fluids you’ll want to be aiming to have more of, as well as those you’ll want to be steering clear of, in the lead-up to, during and after an all-nighter.
Foods to avoid during an all-nighter
Picture this: it’s 2am, you’re knee-deep into Harvard referencing an assignment you barely understand or you’ve just reread the same page for the sixth time of that textbook your lecturer recommended to you.
In this situation, which food is going to be most appealing to you? The Haribo or a bowl of oats?
No need to answer, we both know you’re going to say Haribo.
Whilst we have nothing against Haribo sweets, they’re just not a great option if your aim is to stay alert and focused throughout the night.
Sugary foods are easily broken down by your body and the sugar is absorbed quickly leading to a spike in your blood sugar levels. This spike is met with an equal spike of insulin, a hormone responsible for shutting sugar into your cells.
When you have these spikes in blood sugar, your energy levels (your ability to focus, concentrate, stay alert etc.) match it. However, when the inevitable overcorrection comes (following the spike in insulin) and your blood sugar dips, you can then end up feeling even more tired than you were before your snack.
We’re essentially relying on a constant of sugar or a dopamine response from the food itself to maintain our sense of feeling energised.
As you might have guessed, this cycle isn’t conducive to you completing your work or cramming in the last bit of information. In fact, the evidence would suggest that sugar intake may be detrimental to cognitive performance and our ability to recall and store information!(2)
So, what should we be having instead?
Food for thought
It’d be a cop out for us to just say go with the nutritious options but, well, that’s essentially what the play is here.
But we’ll be a bit more specific and explain why you should be eating these foods instead.
So, knowing what we know about sugar and how your brain functions worse when you’re having a diet predominantly consisting of sugar then common sense dictates that we should instead be replacing these sugars with more complex carbohydrate sources.
The more complex a carbohydrate source is, the slower it’s broken down and released into our bloodstream meaning our blood sugar levels are better regulated.(3) The better regulated our blood sugar is the more even and sustained our energy levels are.
This is a much better situation for our brain to function in and to better perform its role as the information lunchbox you need it to be (at least until you pass your exam or get this assignment done).
A few of our favourite complex carbs to include:
- Porridge or oats
- Wholegrain bagels, pittas or bread
- Wholegrain rice cakes and other similar snacks
- Quinoa or wholegrain rice
- Beans and legumes.
You may also want to compliment your complex carbohydrate intake with some protein as that’ll have an added effect on preserving a balanced blood sugar level.(3)
You can try adding some protein powder to your porridge, have yoghurt with your bagel, or even some lean protein (like chicken or turkey breast or even white fish) with your grains.
Beans and other legumes are great as they are a dense source of complex carbs, protein, and a heap of health-boosting vitamins and minerals too!
Coffee is a consideration too but I wouldn’t feel overly comfortable recommending it for all-nighters. Yes, it may keep you awake, but developing a dependence on it to keep you awake is a dangerous road to go down.
It’s much better to incorporate it if you plan an all-nighter before having a nap for a later scheduled exam. Having a cup of coffee before your exam may help shake off some of the cobwebs and ensure you’re feeling more alert, ready and focused for the exam itself.
Whilst an all-nighter is never a good idea, sometimes it becomes a necessary evil.
If you need to pull an all-nighter ensure that the foods you’re opting for are complex carbs complemented with protein over the sugary, highly processed convenience foods.
The sugary, highly processed convenience foods may do more harm than good and actually interfere with memory formation, information processing, and memory recollection.
Plan in advance the meals you’re going to have and make them as nutritious as you can; trust me, your brain (and your grades) will thank you for it.
Want more helpful food and nutrition advice to get you through your study sessions? Check out our advice on how to eat well without the hassle of cooking during exams and the superfoods that’ll give you a much needed boost.
References
- Killgore, W., 2010. Effects of sleep deprivation on cognition. Progress in Brain Research, pp.105-129.
- Barnes, J.N. and Joyner, M.J. (2012), Sugar highs and lows: the impact of diet on cognitive function. The Journal of Physiology, 590: 2831-2831.
- Gannon, M. and Nuttall, F., 2006. Control of blood glucose in type 2 diabetes without weight loss by modification of diet composition. Nutrition & Metabolism, 3(1).
