Using Glucose to Fuel Your Presentation Performance

Have you ever delivered a presentation while feeling like your brain just wasn’t at its peak? It feels like your wheels aren’t spinning or your thought process has to trudge through mud to get anywhere. Some call it brain fog. It could be that you are tired or stressed. But it could also be that a lack of glucose is affecting your ability to perform at your best.

You see, your brain needs sugar to function properly. In the article “Sugar and the Brain,” Harvard Medical School says, “Because the brain is so rich in nerve cells, or neurons, it is the most energy-demanding organ, using one-half of all the sugar energy in the body.” That means delivering a powerful presentation starts with feeding your brain. Here’s why and how glucose fuels your presentation.

Why You Need Glucose

Harvard Medical School goes on to say, “Brain functions such as thinking, memory, and learning are closely linked to glucose levels and how efficiently the brain uses this fuel source . . . low glucose levels in the blood can lead to loss of energy for brain function and is linked to poor attention and cognitive function.” Yikes! Poor attention and cognitive function can derail a presentation, fast. So presenters need to know how their blood sugar levels will naturally vary throughout the day.

Healthline reminds us that diabetics aren’t the only ones who need to worry about blood sugar levels. They say, “skipping meals or going too long without a meal or snack can cause just about anyone to experience a drop in blood sugar.”  A normal blood sugar, or blood glucose, range is 70-100 mg/dL for someone without diabetes. And most people feel the effects of low blood sugar once they dip below 50 mg/dL. For example, it would be difficult to give a presentation in the morning if you skipped breakfast because your blood sugar would be low. Healthy meals and snacks are especially important on presentation days. So what should you eat?

How to Boost Your Blood Sugar

You don’t want to spend weeks preparing for your presentation only to experience low energy and brain fog on the big day. Especially when a simple snack could have helped. So here are a few tips for managing your glucose levels before your presentation.

  • Choose fruit. The glucose in fruit is an easy way to boost blood sugar levels because natural sugars are absorbed quickly. We’d suggest having a small snack about 15-30 minutes before you are scheduled to present. Make eating a banana, an apple, or a handful of grapes or raisins part of your presentation prep. If you are in a rush, you might want to grab a natural fruit juice. This is one of the quickest ways to boost your blood sugar.
  • Pay attention to protein. Protein can be found in meats, nuts, and dairy items like yogurt. When you make protein part of your diet, it helps to keep your blood sugar levels stable longer because the energy in proteins burns much more slowly.
  • Avoid refined sugars and carbohydrates. While that quick energy spike from a soda or energy drink may seem like a good thing right before your presentation, it more often than not will make you jittery. Processed foods and sugary drinks can create a quick spike and then a quick drop in glucose levels, so avoid these when possible.

Don’t let your diet keep you from giving the best presentation possible. Pay attention to when you eat and what you eat to avoid low energy and brain fog.

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