Your Scone May Have Killed Your Presentation; How Food Effects Work Performance

Posted on November 29, 2023 by Mary Cook, One of Thousands of Leadership Coaches on Noomii.

Introduction

Some mornings the idea of making time for a healthy breakfast can seem like a joke. But if you want to be able to bring the best of yourself to work, it’s important to give your body and brain what they need for optimal performance. In this article we’ll discuss why food, especially breakfast, matters when it comes to setting yourself up for optimal performance throughout the work day.

Is Breakfast Really the Most Important Meal of the Day?

As far as meals go, your first one of the day is pretty important. Unless you were doing some pretty serious midnight snacking, your metabolism (the process your body goes through to convert food into energy) slows way down throughout the night when you’re not eating and your first meal of the day kick starts your metabolism back into gear signaling to your body that it’s time to get to work. And by work I don’t mean just physical work. That includes mental work as well.

But not all breakfasts are created equal. Usually when we wake up in the morning our glucose (blood sugar) levels are low. Eating a balanced breakfast helps your body regulate glucose and keep it nice and steady which is important because sudden spikes and drops in blood sugar can cause fatigue, dizziness, and difficulty concentrating. So what’s in a balanced breakfast, you may ask.

To start with, it includes a reasonable amount of protein (preferably lean protein). So if you’re more of a coffee and scone breakfast person, you may be doing yourself a disservice by not including protein in your breakfast. Consider working in some nuts, tofu, eggs (egg whites if you’re worried about your cholesterol), or yogurt (Greek yogurt usually has a little more protein). Yes, bacon and sausage have protein, but because of their high fat content (and not the good kind of fat), you may not want to have those be a daily staple.

A balanced breakfast will also include whole grains. Many commercial breakfast pastries, white toast and bagels are grain based, but most are made with refined flour (where the bran and germ of the grain has been removed vs. whole grains that use all three parts of the grain: bran, germ and endosperm). Whole grains typically provide more sustained energy and help regulate blood sugar levels than refined grains, which are key for staying mentally sharp.

Another important, and often overlooked, part of a healthy breakfast is hydration. After not eating or drinking for several hours throughout the night, your brain may be slightly dehydrated which can affect cognitive performance, concentration, and alertness. Hydrating in the morning can help improve mental clarity and overall cognitive function. Also, water is needed for several bodily functions, including the transport of nutrients and oxygen to cells which in turn provides your body with the necessary fluids to support energy production and boost your overall energy levels. Sadly, even though black tea and coffee are mostly water, they aren’t great choices when it comes to hydration thanks to the caffeine which acts as a diuretic, causing you to lose a certain amount of water. I’m not suggesting skipping your morning coffee (heaven forbid!), but try to supplement it with at least one glass of water. If you think you can stand it, possibly consider substituting your coffee or black tea with herbal tea or, at the very least, decaf.

Lunch Matters Too

While breakfast has a special importance because it is “breaking the fast” of not eating for several hours overnight, almost all of the aspects of a healthy breakfast mentioned above apply to lunch as well. Many of us have experienced the after lunch lulls, or an increase in sleepiness in the afternoon which can be significantly exacerbated by not eating a healthy, balanced lunch. Try to make sure lunch has protein, whole grains, fruits, and vegetables. Continue drinking water at lunch and throughout the day to stay hydrated. You may also find that a smaller lunch accompanied by a healthy snack mid-morning or mid-afternoon works better for you relative to keeping your blood sugar (and energy levels) steady than eating a larger lunch. Almost any option is better than skipping lunch entirely or just grabbing another cup of coffee and some chips, regardless of how busy your day is.

Conclusion

Food can improve your work performance in ways that you might not not even realize.
The next time you are tempted to start your day with only coffee and a pastry from Starbucks, consider instead some lean protein, fruit, and/or whole grains. Regardless of what you’re having for breakfast, add in at least one glass of water for extra hydration. Give it a try and see if you notice any differences in your energy levels, mental clarity, or performance at work.

Visit www.coachpossibilities.com/blog for more effective tips and strategies for excelling in your career without sacrificing your personal well-being.