An impending presentation can cause butterflies in your stomach, and speech anxiety can partially shut down your digestive system. However, failing to eat anything before giving a speech can lead to lightheadedness and forgetfulness. Drink plenty of water and eat lightly to maintain strength and focus and help calm your nerves.
Carbohydrates
People are often advised to "eat lightly" before giving a speech according to Robert Littlefield and other communications professors writing in the National Forensic Journal. The best comfort food snacks to eat before giving a presentation include complex carbohydrates, like pasta or rice, according to the University of Northern Iowa College of Business Administration. Whole grains, like whole-wheat bread or brown rice, are a fine choice as they break down slowly and leave you feeling full longer. Carbohydrate-rich foods trigger the release of insulin, which in turn produces serotonin, a neurotransmitter that increases sensations of calm and happiness according to the PennState University College of Agricultural Science Cooperative Extension.
Lean Protein
Protein can increase your energy and concentration level, but it takes about 12 hours to completely digest according to the University of Northern Iowa College of Business Administration. Instead of a heavy steak or burger, eat lean protein like fish or soy products suggests the Brooklyn College Personal Counseling Program, because protein helps stabilize insulin levels and provides fuel for mental focus.
Don't take protein in the form of dairy products, however. The PennState College of Agricultural Sciences Cooperative Extension notes that though ice cream and other dairy products like macaroni and cheese are among the most commonly listed 'comfort foods' for alleviating anxiety, the UNI College of Business Administration notes that milk can lead to production of phlegm, and thus, you may have to clear your throat throughout your presentation.
Vegetables
A quick candy bar produces a sugar rush that can lead to a sugar crash in the middle of your speech, says the Utrecht Toastmasters, so avoid the temptation to power up with candy. Vegetables, like breads and pasta, are complex carbohydrates that help manufacture mood-smoothing serotonin according to the Brooklyn College Personal Counseling Program. Vegetables can also satisfy that anxiety-invoked sugar craving and provide a satisfying crunch without being tough to digest.
Cut-up vegetables like carrot and celery sticks are also small and easy to eat even when you a dry mouth and knots in your stomach. Juicy vegetables like peppers and cherry tomatoes can also provide hydrating water to help you function at your sharpest.
References
- Littlefield, Robert S., Timothy Sellnow and Mark Meister, "Controlling Speech Anxiety: Academic Recommendations and Forensic Applications," National Forensic Journal Vol. XI 1994
- Utrecht Toastmasters: 5 Things Not to Eat Before Your Speech or Presentation
- University of Northern Iowa College of Business Administration: Managing Stage Fright
- PennState Cooperative Extension Food and Nutrition Notes: Foods that Help Us Relax
- City University of New York Brooklyn Personal Counselling Program: Treating Anxiety and Stress Naturally
