The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Chocolate is also a legitimate mood booster for me. Oranges and bell peppers, rose hips, kiwi, tomatoes, and strawberries all contain vitamin C. In addition to antioxidant properties, it is required for the synthesis of norepinephrine from dopamine.

Studies have shown that having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed. As is the case with coffee, the caffeine in green tea can boost brain function, improve alertness, performance, memory, and focus.

Another important component of green tea is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed. Well, now you have some food for thought. I hope you practice positive self talk to reinforce confidence, technique, self-belief.

Take some time for mental imagery to see yourself executing your sport well and with precision. And load your plate with a variety of brain boosting foods to support your dedication to hard work and smart training.

Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email. This site uses Akismet to reduce spam. Learn how your comment data is processed. Self-Talk Self talk is the process of talking to yourself to reinforce confidence, technique, self-belief, motivation, mental resilience; it can also change your mood.

Mindfulness and Meditation Mindfulness and meditation strategies are used to improve mood, increase emotional well-being, stave off feelings of depression and anxiety, and increase sensations of confidence and self-worth. Consuming a few key nutrients helps maintain neurotransmitter function: Protein helps you build lean muscle, maintains tissue strength, and also aids in neurotransmitter production.

Foods to Support Your Brain and Performance Fatty fish This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of Omega-3 fatty acids. Green, leafy vegetables Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.

Blueberries Blueberries and other dark colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Turmeric Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and act as an antioxidant and anti-inflammatory compound.

Broccoli Broccoli is rich in brain-healthy antioxidants like vitamin C and flavonoids. Other cruciferous vegetables that contain glucosinolates include: brussels sprouts bok choy cabbage cauliflower turnips kale Walnuts Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory.

Pumpkin seeds Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. Each of these nutrients is important for brain health: Zinc. This element is crucial for nerve signaling.

Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraine, depression, and epilepsy.

Your brain uses copper to help control nerve signals. Iron deficiency is often characterized by brain fog and impaired brain function. Dark chocolate Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids a group of antioxidant plant compounds , caffeine, and antioxidants.

Green tea As is the case with coffee, the caffeine in green tea can boost brain function, improve alertness, performance, memory, and focus.

Train well and empower yourself. Tanya R. So, what should athletes be eating? All three macronutrients—fat, carbohydrate, and protein—are critical for brain health and the focus should be on whole foods.

Most meals should include lean proteins like chicken, fish or tofu, carbohydrate sources like sweet potatoes and brown rice, and healthy fats like avocados or olive oil, plus plenty of fruits and vegetables especially leafy greens!

Adopting a whole food diet with plenty of plant-based foods is going to provide most of the building blocks your athlete needs for optimized brain health. Research done in found that Omega-3 fatty acids are crucial for brain health.

Omega-3s can be readily found in fatty fish and fish oils, but also in walnuts. Eating a whole food-based diet with a lot of variety will generally cover the spectrum of vitamins and minerals that athletes need for better brain health.

Harvard Health lists a few that are worth focusing on:. Want to get your picky athlete to actually eat those fatty fish? While many athletes focus on nutrition to fuel their bodies, good nutrition is equally important for healthy brain function.

Help your athlete eat for brain health with these strategies. Sign up for the TrueSport Newsletter and receive a FREE copy of our Sportsmanship Lesson. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting.

And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary.

And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game.

And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top.

The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself.

I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

First, healthy thoughts often lead to healthier bodies. And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin.

In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself. So I changed my diet. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear.

In the end, it cost me heavily going into the London games. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

Dehydration worsens cognitive performance, especially for tasks requiring attention, executive functions and coordination. Karpecka E, Fraczek B. Macronutrients and water — do they matter in the context of cognitive performance in athletes?

Balt J Health Phys Act. doi: This work is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 4.

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Most studies have clearly shown that in normal environmental circumstances these interventions are not easy to perform. There is accumulating evidence that rinsing the mouth with a carbohydrate solution will improve endurance performance.

There is a need for additional well controlled studies to explore the possible impact of diet and nutrition on brain functioning. Abstract Accumulating evidence suggests that diet and lifestyle can play an important role in delaying the onset or halting the progression of age-related health disorders and can improve cognitive function.

Publication types Review. Research suggests these plant-based foods may help slow cognitive decline. Blueberries and other dark colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.

Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. And as we know, exercise can contribute increased levels of oxidative stress and inflammation.

Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and act as an antioxidant and anti-inflammatory compound.

Curcumin boosts serotonin and dopamine, both of which improve mood. Broccoli is rich in brain-healthy antioxidants like vitamin C and flavonoids. Broccoli also contains compounds called glucosinolates, which the body breaks down into compounds called isothiocyanates. Isothiocyanates can lower the risk of neurodegenerative diseases.

Other cruciferous vegetables that contain glucosinolates include:. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory.

Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid ALA. Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries.

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids a group of antioxidant plant compounds , caffeine, and antioxidants.

The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Chocolate is also a legitimate mood booster for me. Oranges and bell peppers, rose hips, kiwi, tomatoes, and strawberries all contain vitamin C.

In addition to antioxidant properties, it is required for the synthesis of norepinephrine from dopamine. Studies have shown that having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed.

As is the case with coffee, the caffeine in green tea can boost brain function, improve alertness, performance, memory, and focus. Another important component of green tea is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed.

Well, now you have some food for thought. I hope you practice positive self talk to reinforce confidence, technique, self-belief. Take some time for mental imagery to see yourself executing your sport well and with precision. And load your plate with a variety of brain boosting foods to support your dedication to hard work and smart training.

Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email. This site uses Akismet to reduce spam. Learn how your comment data is processed. Self-Talk Self talk is the process of talking to yourself to reinforce confidence, technique, self-belief, motivation, mental resilience; it can also change your mood.

Mindfulness and Meditation Mindfulness and meditation strategies are used to improve mood, increase emotional well-being, stave off feelings of depression and anxiety, and increase sensations of confidence and self-worth. Consuming a few key nutrients helps maintain neurotransmitter function: Protein helps you build lean muscle, maintains tissue strength, and also aids in neurotransmitter production.

Foods to Support Your Brain and Performance Fatty fish This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of Omega-3 fatty acids.

Green, leafy vegetables Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Omega-3 Fatty Acids: Brain Health Boosters Supporting Cognitive Function : Omega-3 fatty acids, found in fatty fish, chia seeds, flaxseeds, and walnuts, have been associated with improved cognitive function and may enhance mental focus.

Anti-Inflammatory Effects : Omega-3s have anti-inflammatory properties, which can contribute to overall brain health and mental well-being. Antioxidant-Rich Foods: Protecting Brain Cells Combatting Oxidative Stress : Berries, dark leafy greens, nuts, and seeds are rich in antioxidants, which can help protect brain cells from oxidative damage and support mental clarity.

Vitamins and Minerals : A diet rich in a variety of fruits and vegetables provides essential vitamins and minerals that support overall brain health and function. Hydration: A Key Element of Mental Sharpness Cognitive Function and Hydration : Dehydration can lead to reduced cognitive function, impaired concentration, and decreased alertness.

Proper hydration is essential for mental sharpness. Electrolyte Balance : Maintaining proper electrolyte levels through hydration is crucial for optimal nerve function, which directly impacts mental focus and coordination. Protein for Neurotransmitter Production Amino Acids and Neurotransmitters : Protein sources like lean meats, poultry, fish, dairy, and plant-based options provide the amino acids needed for the production of neurotransmitters that regulate mood and focus.

Caffeine and Alertness Moderation is Key : While caffeine can improve alertness and focus, excessive intake can lead to jitteriness and anxiety.