What to eat before an exam (and what to skip)

Ever been told to eat fish fingers before an exam? Well, that weird life hack might be onto something. What you eat and drink before a test can affect your focus, memory and energy levels.

But, luckily for you if you're studying or supporting someone who is, there's no need for expensive, so-called 'superfoods'.

It's more about nailing the basics of your study food survival kit…

Research tells us that students who eat breakfast perform better in exams, external. So, what's the optimum exam-day breakfast?

Carbohydrates like porridge or whole grain bread provide slow-release energy. Add a protein, such as yoghurt or eggs and it will help you feel fuller for longer.

Include some smoked salmon and you could also tap into the benefits of its omega-3 content, external – more on that later.

One of the best ways to maximise focus is to stay hydrated. Even mild dehydration can lead to tiredness and headaches, and throw your concentration off track.

Take a bottle of water into the exam if you're allowed to. A study of uni students linked a small improvement in test performance to those who brought drinks (especially water) into the exam versus those who didn't.

The NHS recommends, external we drink 6-8 glasses of fluid a day. In addition to water, milk and small amounts of fruit juice count, too.

A balanced diet matters for exam prep, too. No single food does it all – you need variety in the form of…

Omega-3s and protein

When it comes to concentration foods, omega-3s have been linked, external to positive brain health, external. It's found in oil-rich fish and seafood like salmon, sardines, fresh tuna, trout and mackerel; even fish fingers.

The NHS says we should eat a portion of omega-3-rich foods at least twice a week.

Get your protein and omega-3 fix, to feel full and focused. Make a breakfast bar to have as a study snack and load up on brain food with pasta with spicy sardine and tomato sauce or chicken with egg-fried rice.

Vegetables

Vegetables are high in fibre, which keeps your energy levels steady. Keep your blood-sugar stable with the likes of purple sprouting broccoli on toast and carrot and lentil soup.

An iron-rich brekkie of scrambled egg with spinach and kale might also hit the spot. Iron deficiency, external is thought to lead to tiredness and lack of focus – so stock up on your dark leafy greens and red meat.

Fruit

Vitamin C is needed for your immune system, external and is found in fruit and veg (along with fibre) – oranges and kiwi fruit are packed with it. Instead of panic-snacking on ultra-processed foods (UPFs) through revision stress, why not reach for healthy blueberry muffins or yoghurt bark.

Wholegrains

In the UK, 70% of us aren't eating enough wholegrains, external. A couple of servings a day of wholegrain bread or cereal is enough for most people. You can get more creative, though, with pitta pizzas or healthy spaghetti bolognese.

While late-night cramming might have you grabbing tea and coffee, these drinks are high in caffeine, which can lead to poor sleep – not something you want before or during an exam.

Some people who are sensitive to caffeine can still feel the effects 12 hours later – so even some brands of dark chocolate before bed could make you feel tired the next day.

For the same reason, it's best to skip sweet, fizzy and energy drinks, which are high in sugar – all of these could lead to energy peaks and troughs.

It's not a good idea to skip meals either – your blood-sugar level will drop and ideally you want to keep your levels stable.

Not getting enough sleep can impact your memory and slow your responses, external – not what you want when faced with a test paper.

Experts believe memory neurons responsible for converting short-term memories into long-term ones work most effectively when we're snoozing.

There's evidence that students who sleep for seven hours a night, external perform better than those who get less sleep.

Try to have your last meal at least three hours before you go to bed. If you're still hungry, you can have a small snack like a bowl of high-fibre cereal. And if you like it sweet – opt for dried fruit rather than sugar on top.

A warm glass of milk may also help some people relax before bed, external.

Originally published May 2019. Updated April 2026.

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