What food mashup would you eat

Eating and drinking in exams - what helps with concentration?

Nothing is more uncomfortable than when your stomach suddenly growls loudly in the middle of collective stillness of concentration. This can be remedied by a decent breakfast as a solid foundation. Eating and drinking is mandatory in exams, especially for exams lasting several hours.

Should one eat and drink in exams?

Yes absolutely. Feeling very hungry can distract you - and your fellow students, if your stomach growls all the time. But that's not all: The right breakfast can increase performance and well-being and even relieve test anxiety. Paired with the ideal snacks for small breaks in between learning, this effect lasts long enough to cope with any stressful situation. For this reason, eating and drinking is extremely important in exams and should play just as important a role in your preparation for the day of the exam as, for example, your arrival or your time management.

Eating and drinking in exams: What should I eat?

Every child knows that you can do a lot wrong when it comes to nutrition. Meals before and during an exam are no exception.

You should avoid these foods

In upcoming exams, you should avoid saturated fat and simple sugars. You can find these increasingly in wheat flour products and animal foods. Although meat and pasta are fundamentally important suppliers of nutrients, their fats and carbohydrates are very simple in structure. The result: their effect is short-lived. In addition, the insulin level rises sharply when it is consumed and then falls again just as quickly. This leads to fatigue and poor concentration, and does the opposite of what you want to achieve with a meal during the exam.

It all comes down to the right ingredients

The right way to eat and drink in exams follows a simple rule: “What lasts a long time will be good.” Ideally, you should adjust your diet to a variety of proteins, long-chain carbohydrates, fiber and minerals like vitamins, electrolytes and trace elements. These are absorbed by the body over a longer period of time and, above all, more evenly, which is beneficial for a good supply of nutrients without any ups and downs.

Eating and drinking in exams: The 8 best foods for the exam

As far as the ingredients are concerned, you've already got a first impression of the No’s & Go’s. But what are the best foods for a good foundation before or during the exam? Here is a brief overview.

Whole grain bread

Earlier in the text we already settled with products made from wheat flour. Whole wheat flour, on the other hand, is considered very healthy and cuts a fine figure even during examination phases! Whole grain bread, the flour of which is made from all parts of the grain, is rich in a variety of B vitamins and vitamin E. It also contains a lot of long-chain carbohydrates and fiber.

You can start your day with some wholemeal bread! But it is also not wrong to take a few self-lubricated Bemmen, Knifften, Schnitte or also in High German: “One or the other slice of bread” with you to the exam. You can take a bite every now and then without wasting a lot of time on your work. Your body will thank you!

Dark chocolate

Chocolate is great, no question about it. Despite all the tirades against too much simple sugar, there must be time for one or the other reward, especially during the exam phase. If you can warm yourself up for it, the best thing to do is to use dark chocolate. Of all the varieties, it has the highest cocoa content and a lot of magnesium. In addition, their sugar content is the lowest.

Green tea

For that short but effective caffeine kick, you'd probably be most likely to resort to coffee, wouldn't you? But we recommend another drink: green tea. This can also increase your performance and contains a small amount of caffeine. At the same time, however, the natural L-theanine is one of its ingredients. L-theanine is an amino acid found in green leaves that is said to have a calming effect. While coffee makes you nervous and jittery, green tea actually does the opposite!

By the way:Valerian, St. John's wort or lavender have a similar effect and, as home remedies, also alleviate test anxiety.


For a long time, the avocado was notorious for its fat content as a fattener. It is now rightly considered a super fruit. It contains many unsaturated fatty acids, vitamins A, D, E, folic acid and K as well as biotin and calcium.

The avocado can be used in a variety of ways: You can eat it straight, sweetened or salted, mix it in a smoothe or use it as a spread. Perhaps you also use the classic and make your own guacamole, which you use for dipping bite-sized vegetables - this should be an absolute hit with the next learning group!


Similar to the avocado, nuts are often demonized as calorie bombs too quickly. They can also help to keep your brain fit during the learning phase. Almonds, cashews, walnuts and peanuts in particular contain a lot of iron, vitamin E, various B vitamins and folic acid. The unsaturated fatty acids in nuts also ensure optimal transmission of stimuli in the central nervous system, which makes it easier for you to cope with exam stress.

Eating and drinking in exams is very easy with nuts: Take a bag of trail mix with you to the exam and you will be optimally taken care of! This bears his name for a reason and offers a balanced mix of a wide variety of nut varieties. Raisins in particular are of course a matter of taste. You can get your trail mix in most markets without the dried grapes.


Simple sugar is bad, complex sugar is good. Fructose is such a complex sugar and is found in abundance in currants, strawberries and raspberries. Even grapes are in no way inferior to this. Especially in phases in which you feel tired and drained, the sugar can get your body going again and give you the energy you need for cramming and writing an exam lasting several hours. The effect then lasts much longer than with refined sugar.

Just hold it briefly under the water and the berries are ready to eat. Already bite-sized without your intervention, you can nibble on them practically at any opportunity. Especially if you do not want to spend a lot of time on food and drinks in the exam when preparing for the exam, you should have some of the sweet fruits with you. Alternatively, you can combine them with yoghurt and oats to make a delicious, but above all a healthy muesli.


What if you are not only hungry during an exam, but also a little more hungry? A rich menu shouldn't be on hand at the moment - bananas can help! Their high proportion of carbohydrates reduces the feeling of hunger and ensures that you can concentrate on your work again.

Similar to berries, bananas can of course also be added to a delicious muesli or a fresh fruit salad - or you can eat them as they are. This is also possible in the exam. However, you should keep in mind that you will have to dispose of the peel somewhere. It's best to pack a small bag for this so you don't have to worry about it for the time being.


Above all, fatty types of fish such as salmon or herring are known for their high content of omega-3 fatty acids. These have a positive effect on short-term memory and are intended to increase awareness. It is undisputed that this can only serve the whole learning process!

Fish should be on the menu every now and then during your learning phases. It is ideal as a main course because it is not too heavy and you shouldn't fall asleep after eating. Rice and salads are the perfect side dishes for a tasty and nutritious meal!

You might also be interested in these articles:
Coffee, tea, energy drinks: what increases the ability to concentrate?
Stage fright during your studies: what to do?
Overcoming exam anxiety: the 5 most important tips
Pressure to perform in studies - what to do?
Quick learning tips for the exam phase
10 tips for last minute learning during your studies
Techniques and tips for memorizing
Successful learning strategies in studies
Learning with index cards


Whole grain bread © FotoshopTofs / pixabay.com
Chocolate © AlexanderStein / pixabay.com
green tea © Free-Photos / pixabay.com
Avocado © coyot / pixabay.com
Nuts © garavitotfe / pixabay.com
Berries © Couleur / pixabay.com
Bananas © Alexas_Fotos / pixabay.com
Fish © takedahrs / pixabay.com

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