Fuel Up to Level Up 

Whether you are a casual gamer or an esports athlete, you need to fuel your body well.

Here are the 3 P’s to keep in mind so you can fuel up to level up your game: 

Protein 

Protein helps you maintain muscle and keeps you full between meals and snacks (which decreases the chance of overeating). Choose lean protein foods at every meal and snack like chicken, fish, lean beef, cheese, yogurt, milk, nut butters and beans. 

• Did You Know? Research has shown that esport athletes who eat enough protein compared to those who do not perform better during gaming! This could be because protein enhances working memory and memory for previous experiences – especially when performing difficult tasks.  

Produce  

Including colorful produce (fruits and vegetables) on your plate is important to meet your fiber, vitamin and mineral needs. Fiber helps digestion, while vitamins and minerals play a role in creating energy from food and fighting off illness (which means no disruptions to playing time). More variety = different vitamins and minerals to keep you healthy and strong.  

Portion  

The esports Performance Plate:

The focus of your plate should be color through fruits and vegetables (covering half the plate). One quarter of the plate should be grains like bread, pasta, or tortillas or starchy veggies like potatoes, peas, corn or squash that may increase focus and concentration. One quarter of the plate should be protein that helps maintain muscle and decrease hunger. Include a glass of milk to top off hydration and bone-building nutrients. 

• Did You Know? Research has shown that eating saturated fat (found in butter, fried foods and baked goods) was related to longer reaction times – especially when needing to think about or focus on multiple things at once. Instead, choose unsaturated fats like nuts, seed, avocado and oils 

Let’s incorporate all 3 P’s into meal ideas that will help to deliver a top-notch performance.  

Are you a school-age esport athlete? It’s easy to meet your nutritional needs with school meals!  

STAY HYDRATED 

While the foods you eat fuel your brain and body, so do the fluids you drink. Staying hydrated is another key part of optimizing your mental game during training or competitions.  

Ultimate Fluid Choices: Think milk with meals and water in between. Limit sodas, energy drinks and other sugary beverages. These should not be your primary sources of hydration. 

• Did You Know?!? Milk is better than water at hydrating the body due to milk’s natural electrolytes, protein and carbohydrates.  

FUELING GAME PLAY 

When it comes to game play, being both mentally and physically prepared is key. When training for several hours, keep quick, easy and healthy fuel close by. Take a lunch bag with you when training away from home. Consistent fueling = consistent gaming. 

Try these low-mess foods for your next gaming session: fresh fruit, nuts, seeds, raisins, trail mix, granola bar with protein, container of yogurt, crackers, cheese stick, applesauce pouch, nut butter, baby carrots/celery sticks, PBJ, banana roll-up, turkey/cheese lettuce wrap 

TIMING IS EVERYTHING – Fueling Game Days 

Are you competing in an esports tournament? Set yourself up for success by thinking ahead to your fueling plan. 

• Before Game 1: Start with a solid breakfast, then eat every 3-4 hours until game time 

• Pre-Game: Top off with quick digesting carbohydrates 30 minutes before the game starts. Try fruit, dried fruit, pretzels or goldfish. 

• During Games: When playing for longer than 1 hour straight, choose an easy to eat fuel like an applesauce pouch or a low-protein granola bar. 

• Between game fuel: Choose snacks that provide steady energy to refuel and maintain focus and concentration like trail mix, granola bar with protein, nut butter with pretzels or a PBJ. 

GET MOVING 

Being physically active regularly (especially via aerobic exercise like running or biking) has been shown to shorten reaction time as well as improve attention, memory, information processing and task switching – a huge benefit to esport athletes. These changes may be especially true when intense physical activity is completed immediately prior to gaming. Regular physical activity also leads to increased overall energy, better sleep, less anxiety and greater ability to handle stress. 

Click here to learn more ways to fuel up to level up your performance!

References:
Goulart, J. B., Aitken, L. S., Siddiqui, S., Cuevas, M., Cardenas, J., Beathard, K. M., & Riechman, S. E. (2023). Nutrition, lifestyle, and cognitive performance in esport athletes. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1120303