Skip to main content
| , ,

KGB VOL 30: Brain Food- Nutrition to maintain focus and improve memory

Stay sharp!! Of course you can have a momentary lapse in memory or focus, but in reality maintaining focus is integral to the success of a coach. Various aspects can be impacted, from effective communication to strategic planning and leadership. It contributes to a positive coaching environment, enhances decision-making abilities, and ultimately influences the performance and development of the athletes or team members.

How can you leverage nutrition to help improve focus and memory? Well the good people at have created a grading system:

Primary          -Secondary      -Promising

The PRIMARY supplement for focus and memory:

The food with the highest safety rating and the most powerful effects is none other than blueberries.

            -“blueberries can help protect the brain and reduce cognitive decline”

How to eat them:

-Fresh 60-120g/day

-Freeze dried: 24g/day

-Blueberry powder 12g/day

-Blueberry anthocyanins: 0.5–1 g/day

A SECONDARY option that has a modest impact is combining Caffeine and Theanine. Caffeine has a stimulatory effect and has been shown to improve focus and attention span. The overexcitability associated with Caffeine can be a negative side effect for some people.  Theanine is an amino acid that has a calming effect on the nervous system and can offset the excitability of Caffeine without weakening your focus and attention span.


How to take Caffeine and Theanine

Take 200 mg of both caffeine and theanine (400 mg total) some 30 minutes before you need increased focus and attention. The effects of caffeine and theanine are typically most potent in the first 2 hours after ingestion.

Combining these two options (blueberries, caffeine, and theanine) is generally advised for you if you want to improve your attention span.

A PROMISING option that requires more research is Creatine. Creatine is an important source of fuel for neurons making it a fuel source for the brain and nervous system. Decades of research have demonstrated that creatine is generally well tolerated.

Take 3-5 grams of creatine monohydrate with food daily

Transform your coaching practice by optimizing your own health and performance. Click here for more information

Skip to content