The first baccalaureate exams and many other courses are fast approaching. Students are looking to be in top form to approach this moment with complete peace of mind. Being in the best frame of mind on the big day doesn't just depend on organization; it also involves lifestyle and diet.
Since the brain is under extreme stress during this time, it must be nourished properly to avoid fatigue. What foods should you choose? Here are some tips to ensure you get all the energy you need.
Some guidelines for a balanced plate
Carbohydrates
Carbohydrates provide constant energy to the brain and muscles. They are also used to produce neurotransmitters important for proper brain function.
To favor: fruits, oilseeds, bread as well as wholemeal biscuits, and more specifically all foods with a low glycemic index to avoid fatigue.
Limit: sweets, confectionery, refined cereals, etc.
Lipids
Lipids are the sources of fatty acids that contribute to the structure of cell membranes and play an essential role in the transport of certain hormones and vitamins (A, D, E and K) in the body.
To be favored : Mono- and polyunsaturated fatty acids (e.g. omega-3 and omega-6) found in oily fish (salmon, sardines, mackerel) or vegetable oils such as rapeseed oil, walnut oil or linseed oil.
To limit : saturated fatty acids found in particular in industrial preparations, pastries, crisps, fried foods, etc.
Proteins
- Proteins are considered the “building blocks” of the body because they participate in the renewal of cells in muscle tissue, bones, skin and are involved in many physiological processes.
Proteins are found in foods of animal origin (meat, fish, cheese, eggs, milk) but also in foods of plant origin (legumes, cereals, oilseeds). Nutritionally speaking, not all protein sources are equal, which is why it is important to vary them.
To be favored : lean meats (like chicken), soy, eggs, lentils, green vegetables, brown rice, nuts, fish (especially sardines or mackerel).
Limit: red meat or meats that are too fatty/processed.
Vitamins and minerals
Vitamins are essential nutrients needed for the growth and maintenance of the body.
To be favored :
- Sources of B vitamins because they are involved in energy production and the proper functioning of the nervous system (cereals, wholemeal bread, eggs, offal, fish, bananas, avocados and green vegetables)
- Sources of vitamin C (citrus fruits, kiwis, strawberries and blackcurrants and all fresh vegetables, especially cabbage, fennel, peppers and all leafy vegetables)
- Sources of magnesium (through almonds, dark chocolate, spinach, certain mineral waters)
- Zinc and iron (through seafood, lentils, organ meats, beans, pumpkin seeds, oilseeds, tofu).
The fibers
Fiber helps promote intestinal transit and plays a role in controlling cholesterol and blood sugar. It is found in vegetables, fruits, and whole grains.
To favor : lentils, artichokes, oat bran, potatoes, raspberries…
The balanced plate
- Make sure to distribute carbohydrates, lipids and proteins evenly on your plate.
- Vegetables should always be part of your plate and make up half of your meal. They are rich in water, vitamins, minerals, and fiber. You can eat them raw or cooked, preferably in season and as minimally processed as possible.
- Grains or legumes will help you feel full.
- Fill ¼ of your plate with the protein sources of your choice.
- At the end of the meal you can consume a dairy product or a substitute and/or cooked fruit (compote, baked fruit, etc.).
Key meals on exam day
To limit fatigue and feel good in your head and on your plate, it is important to eat a varied and balanced diet at each of your daily meals.
1 - Breakfast
This is THE essential meal to start the day off right. On the morning of your exams, prepare a good breakfast that includes fresh fruit (lemon juice, citrus fruits, kiwis, blackcurrants, etc. for vitamin C) and slow-release carbohydrates (whole-wheat or rye bread with butter, jam or honey, cottage cheese, muesli, and/or whole grains).
If you prefer salty food, you can, for example, make toast made with mashed avocado and boiled or soft-boiled egg. An intake of protein and “good fat” in the morning promotes satiety and concentration.
2 - Lunch
To get off to a good start after a morning of work, you'll be happy to have a plate already prepared, made up of half vegetables, 1/4 protein and 1/4 starch.
For example, you can prepare a salad in advance that includes whole grains (rice, pasta, semolina, etc.), peas and spinach, onions, the protein of your choice, as well as aromatic herbs and seasonings that you like. Note that it is important that your dishes are easy to digest to maintain concentration in the afternoon. Also, opt for gentle cooking whenever possible, which preserves the quality and nutritional values of the food.
3 - The snack
Need a break? To avoid energy slumps, pack snacks made with whole grains, dark chocolate, dried fruit, nuts (raisins, almonds, hazelnuts, figs, apricots, etc.), or fresh fruit like apples or bananas. Remember to stay hydrated regularly.
4 - Dinner
For quality sleep, avoid heavy meals at dinner. For example, you can opt for a light meal such as a vegetable gratin, a ham omelet, one or two slices of cake accompanied by a salad...
Suitable food supplements
During exam periods, dietary supplements can help you fill any deficiencies and also provide the nutrients necessary for your body to function properly: these include vitamins (especially those in the B group), carbohydrates, omega-3s, and trace elements such as iron, zinc, and magnesium. In addition to a suitable diet, a complete treatment can be a valuable aid in boosting memory and intellectual abilities.
To support you before and during the exam period, we recommend the combination of the following food supplements: KAROSHIL and VECTOMEGA .
Treatment to be started 3 weeks before the start of the exams. Continue for the duration of the exams.
KAROSHIL to bring energy, relaxation and serenity .
KAROSHIL is a dietary supplement containing bioavailable vitamins 1 (B1, B2, B3, B5, B6 and B12). Our product provides phosphorylated glucose and fructose, the only sources of energy used in their natural state by nerve cells. Having undergone scientific testing in the field of well-being, KAROSHIL is aimed at people who are stressed or overworked and is particularly suitable for students during exam periods.
VECTOMEGA to support cognitive performance (attention, concentration, memory)
VECTOMEGA is a complex extracted from salmon using a respectful process that naturally contains phospholipids that are easily assimilated omega-3 vectors (EPA, DHA 2 , DPA). VECTOMEGA has been the subject of scientific studies in the areas of omega-3 bioavailability and lipid and cognitive balance. This food supplement is ideal for students to help them cope more easily with revision and exam periods.
These nutrients contribute to normal energy metabolism (vitamins B1, B2, B3, B5, B6, B12), to maintaining the proper functioning of the nervous system (B1, B2, B6, B12) and intellectual performance (B5) as well as to the synthesis of neurotransmitters (B5).
DHA contributes to normal brain function, with the beneficial effect being achieved with a daily intake of 250 mg of DHA.
Two other products can be used as a supplement during this period, namely: vitamin C based on camu-camu and the ESSENTIEL sleep spray .
To learn more about the subject:
04/06/2019
