Fuelling esports dominance: The nutritional strategies for elite gamers
When we think of athletes, most of us imagine track stars, swimmers or rugby players. We think of sweat, muscles, and intense physical training. But what about gamers?
Esports, which is competitive video gaming, is a rapidly growing industry, with players competing for millions of dollars in prize money, packed stadiums, and millions of viewers online.
Yet, despite their success, esports athletes are often viewed as hobbyists rather than true athletes.
And, just like traditional sports, does nutrition play a role in optimum performance? Let’s dive into the world of esports and see how it compares to the sports we’re more familiar with.
But here’s the thing: Esports athletes don’t just play for fun. They train for hours, perfecting their strategies, building muscle memory, and honing their reflexes. The physical and mental demands on esports players are significant.
They need endurance, focus, and the ability to perform under pressure, just like any other athlete.
And just like traditional athletes, they deal with injuries - though in esports, these are more likely to be repetitive strain injuries (RSIs) or issues related to posture and eye strain.
While we might associate gaming with junk food and energy drinks, more and more esports professionals are realising the importance of proper nutrition.
Just like a track runner needs the right fuel to perform at their best, so too do esports players. After all, their performance depends on quick reflexes, sharp focus, and mental stamina.
The Hyprop MTN Shift Gaming Experience recently shared essential tips to help gamers optimise their nutrition for better performance and overall health.
Whether you’re a casual player or a professional esports athlete, these insights can help you stay healthy and at the top of your game.
Here’s a breakdown of how nutrition can impact your game—and some practical strategies to help you integrate healthy eating into your gaming routine.
Mental performance
Gaming isn't just about quick fingers; it requires sharp reflexes, laser-like focus, and fast decision-making. Just like in traditional sports, mental performance is critical in esports. The foods you eat can make or break your ability to stay focused during long matches.
The experts explained that proper nutrition supports brain health by improving memory, focus, and cognitive skills are the key factors in gaming success.
Foods rich in omega-3 fatty acids, such as walnuts and flaxseeds, can enhance brain function, while antioxidant-rich fruits like blueberries help protect the brain from stress.
Physical Health
While gaming may be a sedentary activity, the long hours spent sitting can take a toll on the body. Poor posture, repetitive strain injuries, and eye strain are all common issues in the gaming community.
Even though esports athletes are not running on a field, their bodies still need support. Protein-rich foods like lean meats or plant-based alternatives help with muscle recovery, whole foods high in vitamins and minerals, like leafy greens and nuts, support joint health and reduce inflammation, which is crucial for preventing injuries.
Energy levels
One of the most common challenges gamers face is maintaining consistent energy levels throughout long gaming sessions. Energy drinks and junk food might offer quick boosts, but they often lead to crashes that can hurt performance.
What should esports athletes eat?
Let’s take a look at the types of food that can help esports players stay at the top of their game, from breakfast to snacks.
Breakfast
Whole grains (like oatmeal or whole grain toast) for slow-releasing carbohydrates, which provide a steady supply of energy.
Protein (like eggs, yogurt, or a plant-based alternative) to keep you feeling full and support brain function.
Healthy fats (such as avocado or nuts) which are critical for brain health and can support sustained mental performance.
For example, a great breakfast for an esports athlete might be scrambled eggs with avocado on whole-grain toast, paired with a smoothie made from berries, spinach, and almond milk.
Lunch
Lean proteins (like chicken, tofu, or beans) for muscle recovery and brain health.
Complex carbohydrates (like brown rice, quinoa, or whole grain pasta) to provide long-lasting energy.
Vegetables (like leafy greens, broccoli, or carrots) for essential vitamins and minerals, which help with cognitive function and overall health.
A typical esports athlete's lunch could be a quinoa salad with grilled chicken, mixed vegetables, and a light olive oil dressing, paired with a side of fruit.
Snacks
Instead of reaching for chips or sugary snacks, which can lead to energy crashes, esports athletes should focus on nutrient-rich options. Some good choices include:
Nuts and seeds (like almonds, walnuts, or sunflower seeds) for healthy fats and protein.
Fruits (like apples or bananas) for natural sugars and vitamins.
Hummus with vegetable sticks for a mix of healthy fats, fibre, and vitamins.
Hydration
Dehydration can lead to fatigue, impaired concentration, and slower reaction times. Esports athletes are encouraged to drink plenty of water and consider drinks like herbal teas or electrolyte-infused water to maintain balance.