Nutrition is not important only for the elite athletes to perform at their peak. The common people also need to intake a nutritious diet to perform at their best at the workplace. Do you have ever met with marathon runners or other kinds of athletes? They always talk in the context of nutrition for the improvement in specific performance. Their top performance depends on the strategic fulfilment of the body’s nutritious needs. When their body gets proper nutrition, you can see them at top-notch in each game day. So far, we discuss the performance of athletes? But have you ever thought about the impact of your food choices at work?
The brain has approximately covered a 2% mass of our body. But the brain utilizes 20% of the energy intake. It is a necessary fuel for the brain to function at its best. The Dietitian Toowoomba can make use of the nutrition strategies to get the most from the cognitive abilities. It’s similar to an athlete fueling his body for the best performance. So, it’s time to have a deep insight into the nutrition strategies that fuels work performance.
Nutrition Strategies To Improve Work Performance:.
These strategies improve the cognitive ability to enhance performance at work.
1. Intake Of Vegemite Improve Brain Function:
It is a rich source of the vitamin B group. The group vitamin B is effective in improving brain function. Furthermore, produce a direct positive impact on the energy level. This group is in presents various foods including vegemite. Those who can’t stand it can also intake other sources that are rich in the Vitamin B group.
While choosing vegemite prefer the salt reduced one. Because it contains a higher level of the vitamin B group. The single spoon of it fulfils the daily 25-50% need of the vitamin B group and folate.
For those who can’t stand vegemite we will have a look at other sources of vitamin B below:
- The dairy products
- Green vegetables
- Citrus fruit
2. For Choline Include Eggs In Diet:
Eggs are known as one of the richest sources of choline. This nutrition has importance because of improves reaction time. Furthermore, enhance memory and concentration by boosting neuron function. Make eggs a part of the breakfast which you are going to intake from now. You can get 300 mg of choline by eating almost 2 medium eggs per day. You can’t skip the yolk of the egg even if you don’t like it. Because most portion of choline exists in it.
3. Change Routine Of Intaking Carbohydrate:
The carbohydrates which you intake break down into sugar. The brain uses this sugar as a source of energy for it. However, the rate at which decomposition occurs can change. The scale with which we measure that change is the “glycaemic index” scale.
According to Dietitian Toowoomba, you should eat meals and snacks that have a lower glycaemic index. The things which revolve around low GI are:
- Rolled oats
- Wholegrain bread
- Basmati rice
- Sweet potato
- Most fruits
- Reduced-fat dairy products
But on some occasions, it is better to intake high GI food. When you are feeling stressed or anxious, the stomach feels difficulty in digesting it. It sits in the stomach for a long period and can be a cause of nausea. The reason behind this health condition is stress and anxiety. In a situation like this banana smoothie with an addition of honey will work better for you. The other option can be chopped watermelon or you can consume a few jelly snacks. They can readily digest sugar and immediately send energy fuel to the brain.
4. Make A Routine Of The Caffeine Intake:
You can easily find a pile of research papers the supports the effect of caffeine on cognitive ability and the brain. Most of us can’t start our day without consuming coffee as we get out of bed. Caffeine is good if we intake it strategically. So, it helps in keeping a good energy level throughout the day.
The criteria for consuming caffeine according to Toowoomba Dietitian is 1-3mg per kg of the total body mass. Take it an hour before you notice a decrease in a normal energy level. Or you can intake caffeine before a meeting or important tasks.
The amount of caffeine in each kind of coffee would be different. Because every coffee is made up of a different bean. So, we would advise you to keep consistent with the coffee you are intaking. Furthermore, continue to intake in the same manner before.
The choice we made in eating snacks or meals across the day has a huge impact on our work performance. Also, make sure that you intake caffeine strategically. This might be difficult for you to do it alone. So, you can seek help from the experts of Freedom Lifestyle And Fitness. They will prepare a diet plan for you by taking into account your health condition.