The Cognitive Nutrition Blueprint

Build a Brain-Fueling Plate

Start with palm-sized protein (25-35g), two fists of colorful plants, a cupped handful of smart carbs, and a thumb of fat. This keeps amino acids available for neurotransmitter synthesis and stabilizes blood glucose. Rotate protein sources—eggs, salmon, tempeh—to cover micronutrient needs.

• Prioritize choline (eggs), tyrosine (turkey), and tryptophan (pumpkin seeds) for dopamine/serotonin balance.
• Use low-glycemic carbs (sweet potatoes, quinoa) before long focus sessions.
• Add fermented foods for gut-brain axis resilience.

Time Nutrition Around Training Blocks

Eat a balanced meal 90 minutes before BrainGames to avoid blood sugar dips during play. For double sessions, sip 15g of fast carbs between runs (fruit juice, banana) to keep the prefrontal cortex fueled. After training, pair protein (20g) with carbs (30-40g) to replenish glycogen and kickstart recovery.

Hydration as Cognitive Insurance

Even 1% dehydration slows decision speed. Drink a tall glass of water upon waking, add electrolytes after sweaty workouts, and taper fluids 2 hours before bed. Herbal teas count; alcohol does not.

• Carry a 1L bottle at your desk and finish it twice by afternoon.
• Add a pinch of sea salt + citrus to DIY your electrolyte mix.
• Monitor urine color (aim for pale straw).

Smart Supplement Stack

Use labs and diet logs to decide what you actually need. Baseline picks:

Advanced options include L-tyrosine on high-pressure days and rhodiola for stress resilience. Cycle stimulants quarterly to avoid tolerance.

• **Creatine monohydrate (3-5g daily):** Supports ATP availability for neurons.
• **Omega-3 (EPA/DHA 2g):** Lowers inflammation, improves reaction time.
• **Vitamin D3 + K2:** Especially during winter or if indoor-bound.

Micro Habits for Consistency

Batch cook proteins on Sundays, prep veggie snack boxes, and set calendar reminders for water breaks. Use habit stacking: “After I finish a BrainGames block, I drink 12oz water + eat fruit.” Track meals inside the same dashboard as your scores so you can correlate inputs with outputs.

• Grocery list: protein, produce, whole grains, healthy fats, hydration essentials.
• Sunday ritual: cook once, portion meals, log macros.
• Daily checklist: protein at each meal, 3 colors of plants, electrolytes.