Nutrition Strategies for High Performing Working Professionals 

High performing corporate professionals are similar to athletes in that they both require the ability to think clearly, make decisions quickly, and perform well under pressure. However, whilst athletes are taught how to fuel for performance, many professionals are not utilising nutrition to their advantage in order to maximise their performance.

From cognitive performance to energy stability and decision making, the food you eat at home and work matters. Here are some key nutrition principles to help you optimise performance in the workplace.

1.     Build Your Meals Around the “Performance Plate”

Start with complex carbohydrates
Aim for half of your plate to come from complex carbohydrates such as brown rice, wholegrain bread, kumara, oats, lentils, or beans. Carbohydrates are the brain’s main fuel source and play a direct role in concentration, decision-making, and productivity (Giovanni, M. et al., 2008).

Include a protein source at every meal
Including a source of protein at every meal ensures adequate muscle repair and recovery, but also regulates blood sugar levels and increases feelings of satiety through hormone responses in the gut (Soenen & Westerterp-Plantenga., 2008). Protein will help prevent afternoon energy crashes and constant snacking, allowing you to stay more focused throughout the day. Opt for protein rich sources such as fish, chicken, lean beef, tofu, eggs, or Greek yoghurt.

Add healthy fats for sustained energy
Foods such as olive oil, avocado, nuts, seeds, and salmon provide long-lasting fuel and enhance satiety. Omega-3 fatty acids (found in salmon, sardines, chia seeds, and walnuts) are especially important for brain function, memory, and cognitive performance.

Include colour from fruits and vegetables
A colourful plate means a wider range of vitamins, minerals, and antioxidants. These nutrients support immune health, reduce inflammation, and protect the brain and body from the effects of chronic stress.

2.     Maintain Optimal Hydration

Although it may sound simple, staying hydrated impacts cognitive function. Even mild dehydration can impair attention, mood, memory, and reaction time (Rosinger et al., 2024). In a highly competitive corporate workplace, this matters, so ensuring you stay optimally hydrated will improve performance.

3.     Don’t Use Caffeine as a Meal Replacement

Starting the day with coffee on an empty stomach and skipping breakfast can lead to unstable blood sugar, increased stress hormones, and eventually fatigue, brain fog, and cravings later in the day (Smith et al., 1994). For consistent performance, your brain needs fuel from food, so start the day with a balanced meal or snack that follows the performance plate, and compliment your meal with caffeine, don’t let caffeine replace your meals.

In summary, eating well-planned meals that follow the performance plate, maintaining hydration throughout the day, and avoiding reliance on caffeine on an empty stomach can significantly improve workplace performance.

To learn more about the effects of nutrition, physical activity, sleep, and mental wellness on workplace performance and overall wellbeing, get in touch with our qualified coaches at Imago Wellness.

References:

Giovannini M, Verduci E, Scaglioni S, et al. Breakfast: A Good Habit, not a Repetitive Custom. Journal of International Medical Research. 2008;36(4):613-624. doi:10.1177/147323000803600401

Lemaire, J.B., Wallace, J.E., Dinsmore, K. et al. Physician nutrition and cognition during work hours: effect of a nutrition based intervention. BMC Health Serv Res 10, 241 (2010). https://doi.org/10.1186/1472-6963-10-241

Rosinger AY, John JD, Murdock KW. Ad libitum dehydration is associated with poorer performance on a sustained attention task but not other measures of cognitive performance among middle-to-older aged community-dwelling adults: A short-term longitudinal study. Am J Hum Biol. 2024 Jun;36(6):e24051. doi: 10.1002/ajhb.24051. Epub 2024 Feb 14. PMID: 38356336; PMCID: PMC11144104.

Smith A, Kendrick A, Maben A, Salmon J. Effects of breakfast and caffeine on cognitive performance, mood and cardiovascular functioning. Appetite. 1994 Feb;22(1):39-55. doi: 10.1006/appe.1994.1004. PMID: 8172489.

Soenen S, Westerterp-Plantenga MS. Proteins and satiety: implications for weight management. Curr Opin Clin Nutr Metab Care. 2008 Nov;11(6):747-51. doi: 10.1097/MCO.0b013e328311a8c4. PMID: 18827579.