Power Up: Foods That Boost Test Performance

The best thing to eat before a test is a balanced meal that provides steady energy, supports brain function, and prevents both hunger crashes and energy spikes/dips. Aim to eat 1–2 hours before the exam (or a light snack 30–60 minutes before if it's an early start).

Top Recommended Foods for Peak Brain Performance

These choices provide slow-release carbs for sustained energy, protein for fullness, healthy fats (especially omega-3s) for focus/memory, and antioxidants for cognitive sharpness.

Here are some excellent brain-boosting breakfast/test-day options:

• Complex carbs + protein + healthy fats (the gold standard combo)
• Whole grain toast or oats with eggs, avocado, and a handful of berries or nuts
• Classic brain superstars — fatty fish (like salmon), blueberries, walnuts, and dark chocolate

These are packed with omega-3s, antioxidants, and flavonoids that support memory, focus, and mental clarity:

Quick winning combinations to eat before your test

• Overnight oats with blueberries, walnuts, chia seeds + a boiled egg
• Greek yogurt with berries, a sprinkle of nuts, and a drizzle of honey
• Smoked salmon on whole-grain toast with avocado and spinach
• Banana with almond butter + a small piece of dark chocolate (70%+ cocoa)
• Smoothie: spinach/banana/berries/Greek yogurt/flaxseeds

Foods & Habits to Avoid Right Before a Test

These can cause brain fog, energy crashes, or digestive discomfort:

• High-sugar foods — candy, pastries, sugary cereals/drinks (quick spike → crash)
• Heavy/greasy/fast food — makes you sluggish and sleepy
• Too much caffeine (if you're not used to it) — can cause jitters/anxiety
• Very large meals — blood flow goes to digestion instead of your brain

Quick Summary Table

Goal	Eat This	Avoid This
Steady energy	Oats, whole grains, banana	Sugary snacks, white bread
Better focus/memory	Eggs, salmon, walnuts, blueberries	Greasy/fast food
Prevent hunger/crash	Protein + healthy fat	Pure sugar or empty carbs

Eat light-to-moderate, stay hydrated (water is best), and good luck — you've got this!