Proper nutrition helps you stay alert in class and concentrate on your studies. Children who eat well do better in school. Eating the right kinds of foods before a test could help you perform better. No research has tested whether eating right before a test improves grades, but you could conduct your own experiments. Of course, even the best diet is no substitute for studying, the best insurance of good test scores.
Protein
Go Ask Alice, the health column produced by Health Services at Columbia University, notes that protein foods break down into amino acids, including tyrosine. Tyrosine plays a key role in the production of neurotransmitters in your brain that affect mental alertness and mental acuity, two qualities important for test taking. The column suggests eating a protein-rich breakfast the morning of test day. Some protein-rich foods to consider include nuts, cheese, low-fat yogurt, peanut butter, or lean meats such as turkey.
Glucose
Your brain uses glucose as its fuel. Sugars and carbohydrates convert to glucose. Daily Strength's High School Stress Support Group suggests sucking on hard candies during a test to provide an extra shot of glucose. Fruit and cereal are other glucose-rich snacks you may find helpful. But avoid meals that rely too much on carbohydrates, as carbohydrates also produce serotonin, a neurotransmitter that induces relaxation and sleepiness. You don't want to fall asleep in the middle of your test.
Snacking Before Tests
No research suggests snacking before a test has an effect one way or another, though some studies suggest eating breakfast improves student performance overall, and a healthy diet aids concentration and learning. Being hungry during a test can affect concentration, so if the test falls at your regular meal time, or you haven't eaten for several hours, a healthy snack could ward off hunger and help you do better on the test.
Test Taking Nutrition
Avoid a heavy meal right before a test, as this could leave you feeling sluggish and uncomfortable. Don't drink too much caffeine or you could end up with the jitters and have difficulty concentrating. Stay well hydrated, but don't drink so much you have to interrupt the test for a bathroom break. Eat a proper breakfast and lunch with fruits and vegetables, whole grains and lean protein.
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