Gaming and Nutrition: What You Need to Know

If you’re a keen gamer, you’ll already know that this is a discipline that’s become more than just a casual pastime. Whether you’re grinding away in a melee battle or competing in an eSports tournament as a pro, nutrition and hydration can have a direct impact on your performance.

Think about it: fueling up well keeps your brain firing on all cylinders, which ensures your reaction times and reflexes remain super-sharp.

If you’ve ever felt foggy after a long session or struggled to maintain focus deep into a game, what you’re eating—or, rather, not eating—might just be the culprit. Luckily, you’ve come to the right place! Let’s dig into nutrition for gamers.

Why Gamers Need to Think About Food

You wouldn’t expect a professional athlete to perform well on a diet of chocolate bars and chips now, would you? Why should you, as a gamer, be any different? Playing modern-day video games is a high-performance activity, with even the most beginner-friendly of titles demanding sustained attention, rapid decision making and a steady hand.

If you were to ask other players in your gaming community what their biggest performance killer is, cognitive fatigue will likely come out on top.

Sure, proper rest and relaxation helps, but long gaming sessions during which nothing but a bag of Doritos has passed your lips will seriously put a strain on your mental resources. A poor diet depletes helpful neurotransmitters that control functions like memory and focus, which are already being stretched to their limits as your play. So, why not give your brain a helping hand?

We’re not just talking to eSports or competitive gamers here, either. Even gamers in genres as diverse as digital tabletop board gaming or online poker need to develop nutritional strategies.

In fact, paying attention to nutrition and hydration is tip for surviving challenging online poker tourneys, with experts recommending that aspiring players batch cook to sustain themselves through marathon sessions. See? Eating well and staying hydrated is essential for success in gaming across the board.

The Ideal Brain-Boosting Foods for Gamers

If you want to play at your best, you need to fuel your body and brain with the right nutrients.

Your primary energy source should come from complex carbohydrates, which release glucose steadily to prevent any crashes. Whole grains like quinoa and oats, as well as fiber-rich veggies, will provide long-lasting energy without subjecting you to the blood sugar rollercoaster.

Protein is essential for focus, fueling neurotransmitters that will keep you alert during crucial stages of gameplay. Lean meats, eggs, fish, or plant-based sources like tofu and lentils, need to be a regular part of your diet.

Fatty fish, salmon and mackerel in particular, is packed with Omega-3 fatty acids, which have long been linked to improved memory and cognitive function. What does this mean for you? Improved reaction times—exactly what you need to stay ahead of the competition.

Don’t worry, you can still get your treats in when you prioritize a nutrition-rich diet. Yummy snacks like blueberries and dark chocolate are packed with antioxidants, which will even help protect your brain from all the oxidative stress that can build up during a long session.

Improved blood flow to the brain equals an alert and focused gamer.

Don’t Ignore Hydration

Staying hydrated also plays a major role in how well you can perform when playing your title of choice. Even a slight dip in hydration levels will slow down your reaction times and even impair decision making. So, what can you do about it?

It’s all too easy to reach for energy drinks and sodas, but after the quick boost wears off they’ll ultimately lead to a crash. Water, herbal teas and electrolyte-rich drinks are far better choices for sustained performance.

Caffeine isn’t bad either, when used in moderation. A cup of black coffee now and again can provide a boost to concentration. However, green tea is a more beneficial option thanks to the presence of L-theanine, which will keep you alert without any jittery crashes mid-game.