How this key macronutrient boosts focus and mental performance.
In my nutrition practice, all of my clients know that I'm a big fan of protein. I recommend it for controlling blood sugar and curbing appetite along with the more traditional health reasons of it being great for bone and muscle health and needed by the body in general.
However, it's also extremely useful for mental function, too!
Protein is especially good at making us feel more awake.
The protein in our diet is directly responsible for neurotransmitter production, and a high protein diet will help to ensure optimal levels of neurotransmitters. There are also 2 special types of protein listed below that play even greater roles in making us feel wide awake and ready for the day.
#1 - Protein raises our high-focus and memory neurotransmitters
Eating protein raises Tyrosine levels in the brain which stimulates Dopamine and Norepinephrine production. [R,R]
Dopamine
Dopamine plays a huge role in your physical and mental health. It’s deeply tied to the ability to motivate yourself, good mood, and more.
To learn more about Dopamine and how to boost it, click here.
Norepinephrine
Norepinephrine is cousin to Adrenaline, with similar stimulant effects boosting memory, focus, and alertness.
#2 - Orexin
Orexin is a neuropeptide that's involved in controlling arousal, wakefulness and appetite.
Lack of orexin has been tied to narcolepsy, depression and excessive weight gain.
For more information on Orexin and how to boost it, click here.
#3 - Creatine
Creatine is a naturally occurring amino acid that is most commonly found in muscle meats. Creatine is also one of the best studied compounds in the supplement industry, and has been repeatedly shown to be safe and effective with multiple benefits.
Though it's famous for boosting efforts in the gym, Creatine is valuable as an energy supplement for our brains.
Adenosine Triphosphate, or ATP, is our body's main energy source at a cellular level. ATP transforming into ADP releases a huge amount of energy which is then used by our cells. ADP does not provide any energy. Creatine regenerates ADP and turns it back into ATP, so increasing Creatine in our diets either through food or supplementation increases our energy production abilities in both our muscles and our brains.
#4 - BCAA's
Branched Chain Amino Acids (BCAAs) play an important role in increasing mental and physical energy and specifically reducing fatigue.
The 3 Branched Chain Amino Acids are Leucine, Isoleucine, and Valine. Leucine boosts mitochondria and overall metabolism, Isoleucine regulates blood sugar and energy levels, and Valine is known to work as a stimulant. (R, R, R)
THE CATCH
BCAAs consumed in supplement form may be more of a hindrance than a help when it comes to mental performance, depending on our diet. Supplement style BCAAs combined with a low protein diet can reduce Tryptophan levels in the brain and cause anxiety and depression, as well as overeating. (R, R, R)
THE FIX
To increase the benefits and balance out the BCAAs, they are best consumed in combination with a high protein diet.
#5 - Special note for ADHD
ADHD brains are naturally lower in Beta waves (associated with alertness and focus) and higher in Theta waves (associated with daydreaming and sleepiness), so any method of further increasing a state of alertness can help improve ADHD symptoms. High protein works especially well for Inattentive type ADHD and Mixed ADHD.
Wondering how to get that protein in?
Here are the best sources of protein specifically for waking up and clearing brain fog.
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