Mind Games: How to Use Food for Performance

A holistic approach to training can be beneficial in enhancing performance outcomes for athletes.

By using both mental skills training as well as nutrition, athletes can develop ways to enhance focus. In sport psychology, mastering focus is considered a key to optimal performance. Athletes often refer to “being in the zone” as the ideal state. To get closer to this state athletes must be able to shift attentional control to appropriate cues while blocking out distractions. Here are some ways to use both nutrition and mental skills to develop your focus.

Mind-Body connection

It is common for athletes to look primarily to physical training elements to optimize performance. However, it is vital that mental and nutritional aspects are also included for a successful mind-body approach. The mind-body connection is a powerful factor for athletes to take advantage of. The brain is known as the “command center of the body.” For athlete’s this means that the brain is dictating reaction time, muscle use, coordination, and more. In addition, internal dialogue known as self-talk has a significant impact on the mind to body performance. For example, athletes who say “I can’t make this free throw” are often followed by feelings of self-doubt or the inability to focus on important task cues. Research suggests that athletes who utilize mind-body training techniques that direct an athlete’s focus, like that of mindfulness and positive self-talk, may be better able to reach “the zone.”

Mental Keys for Focus

• Keep it simple
  Try to set a daily intention for training to minimize being overwhelmed and stay directed on the task at hand.
   

• Work on internal dialogue
  Use the mind-body connection by optimizing how you talk to yourself. Use specific, clear, and positive directions.
   

• Be Mindful
  Bring attention to your breathing. Count 3 deep breaths every time you start a new task during training. 
                  

Top foods for cognitive support

The MIND diet is a mash up of 2 dietary patterns with extensive research to support their benefits. Combining aspects of both the Mediterranean and DASH Diets, the MIND diet has been linked to a reduced rate of typical cognitive decline associated with aging, plus includes many nutritionally dense foods that can help fuel performance. Here are 5 MIND diet friendly foods to eat more of for brain-boosting benefits.

• Nuts – Crunchy nuts contain heart-healthy, unsaturated fats and protein, along with a wide range of naturally occurring vitamins and minerals.
  Recipe Ideas: Add to salads, smoothies, trail mixes, or grain bowls or enjoy by the handful for a quick on-the-go snack.
   

• Beans – Featuring plant-protein, fiber, folate and minerals like iron, potassium and magnesium. Beans are one of the most affordable foods you can find. 
  Recipe Ideas: salads, dips, salsas, soups or roasted until golden and crunchy
   

• Berries – Bursting with color and flavor, the antioxidants in berries are believed to benefit the brain. 
  Recipe Ideas: Toss a few cups into smoothies, salads, fruit leather, oat bowls and baked goods.
   

• Fatty Fish -  Fish featuring omega-3 polyunsaturated fats include tuna, salmon and sardines -  enjoy them fresh, frozen or canned! 
  Recipe Ideas: fish cakes, salads, dips and sandwiches
   

• Chocolate Yes, chocolate! Dark chocolate boasts prebiotics that may benefit gut and brain health. The sweet flavor also helps promote serotonin release. 
  Recipe Ideas: trail mix, fruit fondue
   

5 Nutrients you need to tackle overwhelm

Athletes spend a lot of time in a state of mental and physical overwhelm. There is no magic pill or collection of recipes to melt away a stressful mood, but here are 5 nutrients that may help you balance out those feelings. Work with a sports dietitian or other qualified health professional to determine the proper supplement dosage.

• Fiber: A Healthy gut, a healthy brain. Fiber benefits digestion and gut health, leading to a better microbiome and improved brain health.*
  How to get more: whole grains, fruits, vegetables, beans, nuts, seeds 
  Supplement to Consider
   

• Omega-3 Fatty Acids: Help to support a balanced immune response, promote heart health and benefit the brain.*
  How to get more: salmon, tuna, chia, flax, and walnuts
  Supplement to Consider
   

• Probiotics: Promote more healthy bacteria in the gut with a daily dose of probiotics.*
  How to get more: fermented foods, yogurt
  Supplements to Consider
   

• Protein: Protein not only helps build muscle but can keep you feeling fuller longer.
  How to get more: lean meat, fish, beans, soy, dairy
  Protein Powder
   

• Creatine:  While many reach for this product for muscle hypertrophy, creatine has also been linked to improved cognition in both male and female subjects.*
  How to get more: meat, fish
  Supplement to Consider

References:

• Firth J, Gangwisch JE, Borisini A, Wootton RE, Mayer EA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ. 2020 Jun 29;369:m2382. doi: 10.1136/bmj.m2382.
• Diet review: Mind diet. (2022, July 15). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mind-diet
  Accessed 1/20/2025
• Healthful diet linked to reduced risk of cognitive decline. (2024, October 7). National Institutes of Health (NIH). https://www.nih.gov/news-events/nih-research-matters/healthful-diet-linked-reduced-risk-cognitive-decline
• Gonçalves B, Pinto T, Aires A, Morais MC, Bacelar E, Anjos R, Ferreira-Cardoso J, Oliveira I, Vilela A, Cosme F. Composition of Nuts and Their Potential Health Benefits-An Overview. Foods. 2023 Feb 23;12(5):942. doi: 10.3390/foods12050942. PMID: 36900459; PMCID: PMC10000569.
• Shin, J. H., Kim, C. S., Cha, J., Kim, S., Lee, S., Chae, S., Chun, W. Y., & Shin, D. M. (2022). Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial. The Journal of Nutritional Biochemistry, 99, 108854. https://doi.org/10.1016/j.jnutbio.2021.108854
• Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients, 13(3), 877. https://doi.org/10.3390/nu13030877
• Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191.
• Martín-Rodríguez, A., Gostian-Ropotin, L. A., Beltrán-Velasco, A. I., Belando-Pedreño, N., Simón, J. A., López-Mora, C., Navarro-Jiménez, E., Tornero-Aguilera, J. F., & Clemente-Suárez, V. J. (2024). Sporting Mind: The Interplay of Physical Activity and Psychological Health. Sports (Basel, Switzerland), 12(1), 37. https://doi.org/10.3390/sports12010037
• Vealey, R. S. (2023). A framework for mental training in sport: Enhancing mental skills, wellbeing, and performance. Journal of Applied Sport Psychology, 36(2), 365–384. https://doi.org/10.1080/10413200.2023.2274459
• Biegel, G. M., & Corbin, T. H. (2018). Mindfulness for Student Athletes: A Workbook to Help Teens Reduce Stress and Enhance Performance. Instant Help.