A dietitian has shared what to eat and drink before exams for an energy boost. Sinead O’Donovan, a Registered Dietitian and Performance Nutritionist, regularly shares tips on TikTok as @sineadod_dietitian.

In a video aimed at students, the health expert shared “how best to fuel to maximise your energy and concentration”. Sinead advised: “Have a good, balanced breakfast.”

She added: “In this, have some complex carbohydrates. So this could be something like porridge, wholegrain toast or a bagel, or some All-Bran.”

She also said it’s “really important to get some protein in there.” This could include yoghurts, eggs, and smoked salmon, which she said is “a really good source of omega-3, which is really important for brain health.”

According to Sinead, the breakfast should also include some healthy fats. She recommended nut butter, avocado, or nuts and seeds.

In her video, Sinead emphasised the importance of keeping hydrated. “Dehydration can also impair concentration,” the dietitian said. “So make sure that you are well hydrated going into the exam and then sip on water during your exam.”

She also shared tips for students sitting afternoon exams, reports Surrey Live. The dietitian said: “If you have an exam in the afternoon, it’s really important then to have a nutritious lunch, and the same principles of breakfast apply.

“So getting a balanced meal with some complex carbohydrate foods, protein and healthy fats. Some ideas could be wholegrain pasta with some tuna and vegetables, or a wholegrain sandwich with some chicken and a salad on the side.”

Sharing her final tips, the health expert added: “It’s really important just to keep it simple. Firstly, make sure you’re having foods that you enjoy and also foods that aren’t new, so you know that you can tolerate them well.

“Finally, stay clear of energy drinks and high sugar foods that you think may give you energy in the moment.” Sinead cautioned: “They probably won’t sustain you for the whole day.”

The NHS website offers tips for students preparing for exams and emphasises the importance of breakfast. The advice reads: “Start the day with a good breakfast, and give yourself plenty of time to get to the exam hall. Remember to take everything you need, including pencils, pens and a calculator. A bottle of water and some tissues are also useful.”

The NHS shares advice for managing stress and anxiety. These include making a realistic revision schedule, taking regular short breaks, and rewarding yourself when you finish a revision session. For instance, you can spend time with friends, take a long bath, or listen to music.

It’s also beneficial to do something physical. The NHS explains: “When you’re not revising, use your spare time to get away from your books and do something active, like going for a walk or doing some stretching. Exercise is good for taking your mind off stress and keeping you positive, and it will help you sleep better.”

The NHS adds that you should ask for help if you’re stressed. “If you’re feeling stressed, it’s important to talk to someone you trust, such as a family member, teacher or a friend. Lots of people find exams difficult to deal with, so do not be embarrassed to ask for support.”