What nutrition and activities help me prepare for a test?

Dear Reader,  

Training your mind to prepare for a test is a lot like training your muscles to get stronger. A balanced diet, adequate sleep, and regular movement can help you lock in on test day. 

How can you fuel your body to prepare for a test? 

Eating a well-balanced meal made up of protein, carbohydrates (carbs), and fats is important for focus, memory, and energy. Proteins help keep you focused and full while fats are important brain food. Carbs are also the body’s main source of energy. 

Proteins, carbs, and fats are macronutrients made up of many micronutrients. There are a few micronutrients and amino acids (the building blocks of protein) that are linked to improving brain performance. These include: 

• Omega-3 fatty acids may improve memory functions of the brain
• Magnesium threonate (or l-threonate) may improve brain function and memory
• Iron may improve focus
• L-theanine may reduce stress and improve focus
• Creatine may improve memory, attention, and processing speed  

Some ways to include these nutrients into your pre-exam meals include eating or drinking:  

• Proteins containing iron (lean red meats or leafy green vegetables) or omega-3 fatty acids (salmon, sardines, trout etc.)  
• Fruits, vegetables, and slow-digesting carbohydrates (potatoes, lentils, oatmeal, etc.)
• Fats containing omega-3 (chia seeds, canola oil) or iron (tree nuts, dark chocolate)  
• Tea leaves containing l-theanine (green, matcha, black tea, etc.) 

If you’re interested in more ideas to build your plate, consider checking out the MyPlate website.

How can nutrient supplements support your test prep?  

What you eat is the most important element of nutrition for test prep. However, nutrients and amino acids can also be fit into your diet as supplements. You can experience some benefits of taking supplements before a test, but they’re most effective when taken long-term. Supplements are available in forms such as capsules, pills, or as a powder that can be mixed into a liquid.  

How can you hydrate your body to prepare for a test?   

Staying hydrated will help you as you prepare for an exam and when you sit down on test day. Mild dehydration can result in reduced concentration, delayed reaction times, short term memory problems, and anxiety. Since staying hydrated may be difficult to remember sometimes, try drinking water out of a fun cup or bottle to make it more enticing. On exam day, drinking water before and during your exam, if possible, can help you stay focused.  

In addition to hydration, many people use caffeine to help them prepare. Caffeine can boost alertness when studying, so long as it’s not too close to when you plan to sleep. Coffee is also hydrating, so coffee lovers, rejoice! 

How might exercise before an exam improve your mental focus? 

Whether it’s a quick jog before the big day or making movement a regular habit, exercise can help your brain on test day. Just 30 minutes of moderate intensity exercise can improve your brain’s ability to process information.  

The benefits go beyond a pre-test workout, too. A two-week running program may increase the volume of a region of the brain linked to working memory.  

What other factors might play a role in how you may prepare for a test?  

The time of day you take an exam could also impact your performance. A recent study found that college students perform best between 11 a.m. and 1 p.m. This timing likely works because many students may sleep late and wake up later in the morning. As a result, focus peaks in the early afternoon. Another reason could be because for some people, mental fatigue increases throughout the day. You might find it helpful to notice what time of day you feel most alert and energetic. If possible, you can try and schedule your exam around that time.  

Sleep is also important for memory and performance. Getting seven to nine hours of sleep before your exam will help you feel rested. The night before your exam, consider using mental visualizations to calm your mind. You could imagine a positive outcome for the exam or take a moment to acknowledge all the hard work you’ve put into studying. During the exam, short visualizations may also help reenergize and refocus you.  

At the end of the day, if you've been fueling and training your body and mind in ways that feel right for you, all that's left is for you to try your best on the big day. 

Best of luck!