What foods are scientifically shown to acutely improve cognition 1-4 hours after they’re ingested, without inducing additional drowsiness, in order to optimize cognition on a task done in the evening?
Here’s what I’ve read so far:
My current thinking is a modest protein dish with olive oil and salt, perhaps 3 hours before the task, then blueberries[2] 30 minutes before the task in order to align the maximum of the blood glucose response curve to the task’s onset. Glycogen stores are presumed to be full from carbohydrate consumption earlier in the day following any exercise.
[1] https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-021-02260-4
maybe look into the properties of mushrooms?
related but not a direct answer - i have gotten recommendations from people who author study guides to ingest fast digesting carbs during exams.
personally, i get peak bursts of energy closer to 30 minutes after eating and need more food after 4 so maybe consider the window for “peak” performance? i can’t think of a food that would really sustain me for the 4th hour…
Maybe avoid complex carbohydrates before task as well, as they contain precursors for serotonin which can make you sleepy. And is often the culprit to food comas as they are easy to over indulge on also
https://academic.oup.com/ajcn/article/85/2/426/4649589?login=false
Lex Fridman which is a programmer who usually works late into the night, even to the morning hours, he aims at doing 6-12 hours of deeply focused work and he swears by his one meal a day, all carnivore diet + some fruits before workouts, and he attributes the diet to some of his focus. That being said this might be very individual and he may be wrong. Who really knows
Good call on the bloobz! I don’t know the science behind it, but I use my brain all day and a lox bagel w/ coffee is like the perfect breakfast. Another good one is eggs on toast. I like a light lunch, like sauteed veggies and shrooms on basmati rice. Honestly, the best lunch is basmati rice w dal and some sauteed veg.
I have worked hours over hours, night and day, all my life and have never needed such complicated mix and attitude. It all ends up following a healthy lifestyle, the rest is motivation, the need to carry out tasks, and, above all, knowing oneself . . .I really doubt that achievers throughout history had such a complicated approach to reality. . . .
Eggs are overlooked but the amount of choline they have definitely helps cognition and are a great source of proteins. The ideal protein in my book is in fact the egg. If your doctor says you don’t have to worry about cholesterol you can pretty much go ham.
Creatine also a good cognition booster. So any meat is a fine choice that, but some have more than others.
I am unsure this is the best subreddit to ask this question /r/nootropics has far more insight into this. Most people take supplements for cognition and then create a diet that works them. Some do indeed work pretty quickly.
There are adaptogens that will definitely help cognition for example. Panex Ginseng, Rhodiola, Bacopa, etc.
Theanine is nice supplement to keep you focused along with CBD.
I think what you are looking is interesting. There are brands that sort of fit this niche currently like Super Coffee which would suggest you simple drink one of their drinks in the morning and that’s it, your good to go for the rest of the day.