There are several top professional athletes, actors, dancers and other performers who claim that they do their best work on an empty stomach. Most of us, however, need a little bit of energy before we’re at out best and especially if giving a presentation. After all, you don’t want your growling gut to do all the talking for you. When it comes to eating before a presentation, the three things to pay the most attention to is what you eat, how much you eat and at what time you are eating.
What to Eat
Your pre-presentation menu should include plenty of the good stuff and be void of all the bad stuff. Protein is something you’re definitely going to want before a big presentation. That’s because protein will keep you mentally alert by helping to produce more dopamine and norepinephrine; two chemicals your brain needs to be geared up before the big game. Some vegetables or a piece of fruit to go along with it, as well as some whole grains, will make for just the right amount of energy. Keep dairy free; it’s harder to digest and will slow you down. You don’t want to eat any type of food that will make you gassy or bloated, so avoid soda and grab a bottle of water instead. Alcohol is out of the question. Even one drink can knock you off your game.
How Much to Eat
Knowing what to eat is only part of it; you also have to pay attention to portion. Do not stuff yourself full thinking it will make you energetic. It will do the exact opposite of that as your body shuts you down in order to digest. Consider what you feel like after Thanksgiving Dinner. Moderation is the key. You want to be eat light, just enough so that your stomach isn’t growling and you’re not feeling full. Remember, you can always eat after the presentation if you think you might get hungry.
When to Eat
The best time to eat is about an hour to an hour and a half before your presentation. This way you’ve already gone through the worst stages of digestion and your body has had time to convert the food into energy. This also gives you plenty of time to de-garlic your breath or floss out any lingering food bits. Remember, when it comes to the presentation diet it changes from person to person. You might find yourself needing to give a speech on an empty stomach to do your best. Or you might need a little snack right before you get up to calm your nerves. Find what works best for you and stick to it.
