When an athlete comes to a mental performance coach wanting to improve their mental game, we often rely on heavily studied and research-based practices such as self-talk, imagery, goal setting, mindfulness, or other cognitive behavioral approaches. I am a huge fan of these approaches, and I use them every day with my athletes. But as a mental performance AND nutrition coach, I think we’re missing something.
When it comes to nutrition, most people think about calories, weight loss, physical health management, or an athlete’s physical performance. I work with athletes every day who come to me asking what they should be eating before games to give their bodies enough energy to perform well. Or they tell me they don’t need to worry about nutrition because they’re “in shape” and “burn off all the calories.” Although an integral part of these physical systems, nutrition also has a less widely known impact on another part of the body and its health and performance: the brain.
It is now starting to become understood just how big of an impact diet and nutrition can play on one’s mental health and cognitive performance. It only makes sense, as the fields of medicine and psychology are beginning to understand how interconnected the body and the brain are, that something having such an impact on our physical ability and well being would also impact our mental health and performance.
The field of Nutritional Psychology is being developed to bridge the gap between nutrition and our mental processes. As a contributor to the field, building the research category of Diet and Sport Psychology, I believe nutrition can and should be used as a mental tool to further improve an athlete’s mental game. Here’s some background on why, and how we can apply this concept to our practices.
Brain Structure and Function
After years of studying psychology and the brain, we’re all familiar with the structure, synapses, and functions of the brain and it’s several regions. But did you know that the very structure of the brain, and the very chemicals it uses to communicate with the body are made up of the nutrients that we do (or do not) consume?
The brain is made up of 80% water (Bourne, 2006). It relies on us being hydrated to perform optimally. Just a 3-5% reduction in water intake can lead to cognitive declines in the way of fatigue, brain fog, headaches, and moodiness. Symptoms that may cause an athlete to lose focus, lose their temper, and neglect their mindfulness practice, potentially leading to poor mental performance in their sport.
The brain’s structure is also made up of Polyunsaturated Fatty Acids, commonly found in cold water fatty fish like salmon (Bourne, 2006). These fatty acids make up the structure of our cell membranes, which help with neuronal signaling and functioning. This influences everything we do from talking, to thinking, to learning and memorizing (Bourne, 2006). All skills important in an athlete’s ability to perform optimally!
Not only is the structure of the brain made up of the nutrients that we consume, but the neurotransmitters that it uses to communicate with the body are built from these nutrients as well. For example, serotonin, the “happy” chemical, can only be produced when there is available tryptophan in the body (Bourne, 2006). Tryptophan is found in high protein animal sources, the most famous being the turkey that we enjoy on Thanksgiving. Without available tryptophan, the body cannot produce serotonin, which can leave the person at risk for depression. The interventions we typically use to help athletes build confidence can be further reinforced when we guarantee that an athlete’s physiology is not causing them to experience depressive symptoms.
Micronutrients in the form of vitamins and minerals are also responsible for several processes that take place in the brain. For example, vitamin B6 is needed to help the brain convert tryptophan from the protein we eat into serotonin. Magnesium activates 300 enzymes (needed to speed up chemical reactions in the brain and body). Vitamin A is needed to form the tissues in your eyes (OK…this one isn’t the brain, but definitely plays a role in cognitive performance!).
The very structure and functioning of our brains is made up of the foods that we are consuming, which can lead to several cognitive impairments if we are deficient in any of these key nutrients. Not only this, but there are several other processes in which the foods we consume impact the mental wellbeing and performance of athletes. Another important connection we’ll look at….the gut.
The Gut
Whether we know it or not, our guts are home to trillions of bacteria, together called the gut microbiota. Even though these bacteria are proximally far from our brains, they have a tremendous impact on our mental processes. Research is now starting to link an abnormal gut microbiome to several mental disorders including depression, anxiety, ADHD, and even autism and neurodegenerative diseases (Mohajeri, La Fata, Steinert, & Weber, 2021). And what has the greatest impact on the gut microbiome? You guessed it…your diet. There are trillions of bacteria in your gut, but unfortunately not all of these bacteria are friendly. Certain bacteria are pathogenic, and if they become too mighty in size, they can wreak havoc on your gut…and your brain. When the amount of “bad” bacteria outnumber the amount of good bacteria in your gut, it is said that your gut is in a state of “dysbiosis,” which basically means imbalance. Our typical Western Diet, one that is full of refined sugars, saturated fats, and processed foods, is associated with an altered gut microbiota, resulting in dysbiosis (López-Taboada, I., González-Pardo, H., & Conejo, N. M. 2020).
Typically, your gut has a very tight lining that separates it from the rest of your body. This lining is important because our bodies and brains work best when the intestines are like Vegas; what happens in the gut stays in the gut. Without this tight lining, particles that are in your gut will be released into your body. When your gut is in a state of dysbiosis, the otherwise tight gut lining can become permeable, and cause what is commonly referred to as “leaky gut” (Oriach, Robertson, Stanton, Cryan, Dinan, 2016).
When this happens, the cells lining your gut become inflamed, which creates space between these otherwise tightly packed cells. This allows particles to make their way out of the gut and into circulation. These particles can include some of the “bad” bacteria themselves, partially digested food, cytokines (hold tight to learn more!), and other dangerous particles (Liang, Wu, & Feng, 2018) . When this happens, your immune system recognizes that something is off and becomes activated. It thinks that your body is being invaded by unrecognized molecules, and it starts to produce cytokines, the immune system’s messenger cells. These cytokines tell your body that something is wrong, and your immune system tries to help make things better by producing inflammation. Inflammation is a natural, healthy immune response that allows your body to heal itself when faced with stressors such as a cut on your hand, or a virus entering your body. However, if this inflammation persists and becomes chronic, it can lead to widespread issues like the diseases I mentioned above.
Leaky Gut and Cognitive Function
The gut and the brain are intimately connected and have a bi-directional relationship. This relationship is moderated by the Vagus nerve, a very large nerve that runs from your brain through your body and attaches to the gut (Mohajeri, La Fata, Steinert, & Weber, 2021). It is through this nerve that the gut and the brain send signals to one another, cluing each other in to what’s going on in their neck of the woods.
When the gut lining becomes permeable, the signals sent upwards aren’t very positive. The cytokines produced by your immune system make their way up to the brain to announce that the body is under attack (the immune system doesn’t know the difference between a leaky gut and a virus…so although this signal may be dramatic to us, it’s our body’s way of keeping us alive!).
This can impact the brain in several ways, but one concern that is relevant to our work with athletes is the effect it can have on the body’s hypothalamic-pituitary-adrenal axis (HPA axis). The HPA axis is the body’s main stress regulator. When the hypothalamus senses a “stressor” (for example, increased cytokine production due to a leaky gut) in the body, it tells the pituitary and adrenal glands to start secreting stress hormones, the most commonly known being cortisol. Normally, the HPA stress response is naturally regulated. When the “stressor” is gone, the system shuts off and cortisol is no longer produced (Mohajeri, La Fata, Steinert, & Weber, 2021). However, when there is gut permeability, cytokines are always being produced and the HPA axis is always “on.”
Research has shown that our typical western diet, consisting of high intake of saturated fats and sugar, with low intakes of fiber and probiotics typically is associated with HPA axis dysregulation, which is associated with chronic stress, anxiety, and depression (Lopez-Taboada, Gonzalez-Pardo, Conejo, 2020). The relaxation techniques we use with athletes will be so much more effective when their bodies (and brains) aren’t constantly being over-pumped with stress hormones leading to an overactive anxiety response.
Can Yogurt Reduce the Instance of Choking in Athletes?
Knowing what we now know about the gut-microbiome and its impact on anxiety and stress regulation, it may come as no surprise to hear that some studies have been done to investigate how altering an athlete’s gut-microbiome can impact their competitive anxiety. As mental performance coaches, we are familiar with several theories that suggest the impact anxiety has on performance (Hardy, 1987, Yerkes & Dodson, 1908, Martens, 1990). One of these consequences being the instance of “choking” where an athlete’s performance seriously declines as a result of increased stress, anxiety, and arousal under pressure (Dong, Wang, Liao, Lai, Peng, and Song, 2020). In one study specifically, researchers supplemented the diets of a group of elite Chinese divers with yogurt containing probiotic strains of bacteria daily. Probiotics have been shown to reduce gut dysbiosis and improve the integrity of the gut lining, therefore turning off the exaggerated immune response that can lead to an overactive HPA axis (Liang, Wu, & Feng, 2018).
The researchers studied this group compared to a control group to determine if there would be a difference in the instances of “choking” under a simulated pressure situation. This experiment found that the experiential group that received daily yogurt supplementation had a significantly lower choking index than the control group. I bet Pete Carroll wishes he would have eaten some yogurt the morning of Superbowl XLIX!
How Can We Use Nutrition as a Mental Tool?
Although it’s not within the scope of practice of many Mental Performance Coaches to tell an athlete what they should and should not be eating, helping them establish an awareness between the foods they eat and the way they are performing both physically and cognitively is. Many mental tools that we use with athletes can be applied to help them take responsibility over their nutritional habits as well. The following are ways that as Mental Performance Coaches, we can use nutrition as a mental tool to help our athletes perform to their optimal level.
Mindfulness: being present in the moment during the act of eating can help an athlete establish a connection between what they’re eating and how they are feeling physically and mentally. Not only can it increase their awareness, but it also can help to regulate their dietary patterns. Studies show that mindfulness is negatively related to overeating or skipping meals (Bahl, Milne, Ross, & Chan, 2013).
Body Scan: another awareness technique that will help athletes understand how certain foods are impacting their bodies, as well as their minds
Routines: building pre and post game nutrition into their routines is crucial for making sure an athlete is fueling their minds and bodies effectively
Empowerment: it’s not easy changing dietary habits, but helping an athlete to be empowered to work with a nutrition coach or RD to make sure their diets are dialed in for optimal health is right up our alley. We can also use our expertise to help our clients work through this process. Techniques such as Motivational Interviewing have been shown to help people work through ambivalence to adhere to long-term behavior changes, such as adopting a healthier dietary pattern (Miller & Rollnick, 2012).
If you’re a mental performance coach, it’s because you want to see your athletes achieve optimal performance, both in and out of sport. Adopting nutrition into your toolbox will help your clients do just that, and then more! Feel free to reach out to me if you want to learn more about the nutrition-mental performance relationship, or check out the Center for Nutritional Psychology research library on Diet and Sport Psychology by clicking here.
Bahl, S., Milne, G. R., Ross, S. M., & Chan, K. (2013). Mindfulness: A long-term solution for mindless eating by college students. Journal of Public Policy & Marketing, 32(2), 173–184. https://doi.org/10.1509/jppm.11.008
Bourne, J. M. (2006). Update on dietary requirements for brain. Part 2 : Macronutrient effects of nutrients (in food) on the structure and function of the nervous system: Update on dietary requirements for brain. Part 2 : Macronutrients. Journal of Nutrition, Health & Aging, 10(5).
Dong, W., Wang, Y., Liao, S., Lai, M., Peng, L., & Song, G. (2020). Reduction in the choking phenomenon in elite diving athletes through changes in gut microbiota induced by yogurt containing bifidobacterium animalis subsp. lactis BB-12: A quasi experimental study. Microorganisms, 8(4), 597. https://doi.org/10.3390/microorganisms8040597
Hardy, L. & Non Society for the Psychology of Sport and Physical Activity. Vancouver. June 1987.
Liang, S., Wu, X., & Jin, F. (2018). Gut-Brain Psychology: Rethinking Psychology from the microbiota–gut–brain axis. Frontiers in Integrative Neuroscience, 12. https://doi.org/10.3389/fnint.2018.00033
López-Taboada, I., González-Pardo, H., & Conejo, N. M. (2020). Western diet: Implications for Brain Function and behavior. Frontiers in Psychology, 11. https://doi.org/10.3389/fpsyg.2020.564413
Martens, R. et al. (1990) The Development of the Competitive State Anxiety Inventory-2 (CSAI-2). Human Kinetics
Miller, W. R., & Rollnick, S. (2012). Motivational interviewing: Helping people change. Guilford Press.
Mohajeri, M. H., La Fata, G., Steinert, R. E., & Weber, P. (2018). Relationship between the gut microbiome and brain function. Nutrition Reviews, 76(7), 481–496. https://doi.org/10.1093/nutrit/nuy009
Oriach, C. S., Robertson, R. C., Stanton, C., Cryan, J. F., & Dinan, T. G. (2016). Food for thought: The role of nutrition in the microbiota-gut–brain axis. Clinical Nutrition Experimental, 6, 25–38. https://doi.org/10.1016/j.yclnex.2016.01.003
Yerkes, Robert M; Dodson, John D (1908). “The relation of strength of stimulus to rapidity of habit-formation” (PDF). Journal of Comparative Neurology and Psychology. 18 (5): 459–482