Breakfast of (Exam) Champions

The week after Thanksgiving for law students usually brings the last full week of classes or, worse, final exams.

Even if you’ve been reading, briefing, outlining, and completing practice essay and multiple-choice questions throughout the semester, you can still be overcome with nerves, anxiety, or complete burnout during the days leading up to the exams and during the exams themselves.

To increase your retention while studying and maximize your focus on exam day, consider eating a balanced and nutritious meal—especially breakfast.

Breakfast is the most important meal of the day (yes, your mother is correct—again!) because it influences practically every facet of our body during the course of the day, including how we perform physically and mentally. The first meal of the day immediately raises the body’s energy level and restores the blood glucose level to normal after a restful (hopefully) night’s sleep.

So, here are some breakfast items that will help you perform at your fullest potential:

Water

Staying hydrated is key to healthy brain function. Without it, your brain will be moving at a sluggish pace during three-hour exam. (Consider maintaining your hydration throughout the exam, too, by taking short breaks and sipping a few ounces of H2O.)

Coffee

You don’t have to completely change your morning routine on the day of your test. Go ahead and drink your coffee, but do so in small amounts. Limit yourself to one or two cups to improve alertness and brain power. Too much caffeine will dehydrate the body and leave you jittery as you’re taking that test. But stay away from those flavored drinks like some lattes, mochas, and chais that can contain up to 25 teaspoons of sugar per serving.

Scrambled eggs with whole wheat toast

The protein from the scrambled eggs will improve focus and satisfy your appetite, making you feel full for hours. The whole wheat toast (or English muffin) provides high-quality carbs for energy

Fruits

Fruit is always a good go-to breakfast food. In particular, bananas give you energy at a slower rate, making you more productive towards the end of that three-hour exam, while apples contain high levels of vitamins that increase sensory perception and also reduce anxiety.

Oatmeal with berries

Oatmeal provides a source of fiber-rich, slow-burn carbohydrates that will deliver a steady stream of energy for your body and brain as you take that exam. Top it off with fresh fruit, like blueberries or strawberries. Stay away from scoops of sugar.

Protein smoothie

Smoothies can be an easy, on-the-go meal for those hectic exam-day mornings. Opt for a fruit smoothie that’s packed with fiber, vitamins, and minerals. Consider adding a shot of energizing protein powder, too, to rev your system and fire up your brain power.

Here are some items you should definitely avoid:

Foods made of white flour, such as cookies, cakes, and muffins, which require added time and energy to digest.

Foods that are high in refined sugar, such as chocolates, desserts, and candies.

Cinnamon rolls—they might be good after a long run, but they are no place prior to an exam.

And those Thanksgiving leftovers—If you still have food from last Thursday, it’s time to toss them out. Not only is that leftover turkey slowing spoiling and stinking up the fridge, turkey contains tryptophan, which makes you feel sluggish and sleepy.

So, what is your favorite pre-exam meal?