Staying mentally alert and focused in a high pressure situation is a priority in any sport. The best players in any game are usually in top physical and mental shape for peak performance. Of course strength, speed and stamina are important. But a player who has a great game brain to make the right decision at any time, can crush it whatever sport they’re in. So, how do they do it?
Well, although it is a complex and ever evolving subject, there are three core pillars to short and long term cognitive high performance at any task. Fuel. Fitness. Practice. Gone are the days when top sportspeople could smoke and drink away their weekends and still be a top player come matchday. The mind and body must work in harmony for true top performance. Once those two are operating optimally, regimented practice is the final step that will lead you to the top of the field.
Diet and Supplements Can Boost Brain Health and Focus in Pressure Situations
In terms of dietary intake, most sports professionals will focus on their physical fitness. Ensuring enough protein, calorie balance and adequate hydration, for example.
However, the mental side of any game is not one top professionals disregard. It is also, arguably, even more important in fields like esports, skill sports like shooting or darts and mind sports like chess.
If there is one widely available dietary supplement that is almost universally shown by studies to improve brain function and mental clarity, it is Omega-3.
These are some great foods for athletes and other competitors looking to keep focused and alert for longer:
- Whole grains like quinoa and leafy greens with lean proteins make excellent lunches for peak mental focus. Complex carbohydrates offer slow release energy while leafy greens are high in antioxidants and other nutrients.
- Snacks can include berries – high in antioxidants – and nuts which are rich in slow release glucose. They can also be eaten with minimal prep or fuss, which is important when preserving focus such as when listening to post game debriefs
- Many glasses of water. Staying hydrated is important for brain health, as it is, in fact, mostly made of water
Luckily for you, there’s no need to be at physical and mental peak performance to have a casual wager on sports. Online casinos and sportsbooks like bet malawi let you play with affordable low stakes, but you could still win big. Factor in promotions, odds boosts and jackpot bonuses and you’ll be feeling in the zone when it comes to making your pick.
To be fair though, sports bettors will almost certainly also benefit from the above tips. Although you don’t have to be in top mental shape to place a wager, if you want to make good picks with precise and logical analysis that might beat the bookies – it can only help.
So to recap, omega-3 Fatty Acids, antioxidants, complex carbohydrates and water. These are the main dietary needs to keep your brain sharp and firing on all cylinders. Whether you’re a sportsperson or even a bettor on the side-lines.
Off-Field Exercise Has It’s Own Benefits for Brain Health
You might think playing sport a few times a month is enough to keep you sharp. But it’s probably not. Studies have shown that regular (read weekly) exercise is optimal for mental health. Which will affect your moment to moment performance in a high pressure match or game.
But beyond that, it can also literally boost your brainpower. Consistent, long-term exercise has been scientifically proven to significantly increase the size and density of brain regions associated with learning and memory.
Most expert analysis suggests three 30 minute workouts a week is a baseline for improving cognitive performance. Regular exercise also increases the chances of sleeping well. Which is vital if you’re aiming to stay sharp and impress your coaches and teammates with your tactical memory.
So, if you’re only turning up for training once a week during the offseason and you can barely remember what coach said last time you ran out – consider adding more off-field exercise into your weekly routine.
Also, shoutout creatine. The popular workout supplement has been proven to boost physical performance in exercise and sports. However, anecdotally many people also report feeling mentally sharper after taking it.
Discipline and Practice Beforehand Boost Performance in Critical Moments
While it may be a well-used old adage, “practice makes perfect” rings as true today as ever.
Rewiring the connections in your brain to perform a new skill while under significant pressure, requires embedding them so deeply that you could do it almost without thinking.
But that requires focused and regimented practice. You may be able to perform well enough in weekly training, but will that hold up in the league in front of a crowd? Or in a big final?
Practicing in a way that analyses your flaws and mistakes and improves on them until you can perform at a top level 10 times out of 10 – pressure or no pressure. That, is the only way to reach the very top of any game.
Luckily enough, by this point you’ve hopefully already optimized your diet, sleep, and fitness routine. That kind of dedication and discipline is the exact same you’ll need to truly master a sport to the point you can perform whoever’s watching.
And if you can do all that? You’ll be well on your way to mastering your sport, and gaining recognition, respect and possibly even a fortune. Simple.
