What should you eat to improve at Chess ?

If you’ve ever felt drained or unfocused during a big chess tournament, you’re not alone. Believe it or not, what you eat can make a huge difference in how you perform on the board. I’ve been there, and I want to share some simple eating tips that helped me when I was working towards my Candidate Master (CM) title. Let’s dive in!

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The Day Before the Tournament: Carb Up!

The day before your tournament is the perfect time to load up on those carbs. Think pasta, pizza, or whatever carb-heavy foods you love. Why? Your brain runs on sugar, and carbs are your best friends for keeping those energy levels high.

• Enjoy Your Favorites: Don’t stress about what to eat. Have that pizza or a big bowl of pasta. It’s all about stocking up your brain’s fuel.
• Balance It Out: While loading on carbs, try to include some protein and healthy fats too. This helps prevent those annoying sugar crashes and keeps your energy steady.

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Tournament Day: Keep It Light and Simple

On the actual day of the tournament, you want to keep things light to avoid feeling sluggish. Here’s how:

1. Start with Eggs: Have some eggs for breakfast. They’re packed with protein, easy to digest, and give you steady energy without the crash.
2. Stay Hydrated: Drink water throughout the day. Staying hydrated is key to keeping your mind sharp and your body feeling good.
3. Smart Snacking: If you get hungry during a game, go for something light like a few bacon slices or a handful of nuts. The goal is to keep hunger at bay without making your stomach too full.

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Why This Works

Eating carbs the day before fills your body with energy reserves, while keeping your meals light and protein-focused on tournament day prevents that heavy, tired feeling. It’s all about giving your brain the fuel it needs without the hassle of digestion slowing you down during those intense games.

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My Experience

Following these simple eating habits really helped me stay focused and energized during my tournament, ultimately helping me achieve my CM title. Everyone’s body is different, so feel free to tweak these tips to what works best for you.

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Take care, stay sharp, and happy playing! If you have any questions or want to share your own tips, feel free to reach out.
Contact:
lorischesstrainer@gmail.com