If you’re about to take the SAT or the ACT—or a big test for a class—or the LSAT, MCAT, GMAT, or GRE exam—and you just want fast advice on what to eat before testing, zoom to the numbered points below.
It was my happiest phone call of the day. “Guess what!?!” said the excited voice on the other end of the line. “I did it! I got my scores back–and I scored in the 91st percentile on the MCAT! I did better than 91% of the population! I am ecstatic!”
“Whoo hoo!” I shouted. “I knew you could do it! I’m not surprised one bit!”
This happy phone call was a far cry from the one this same girl and I had had the previous April, when she’d contacted me in tears to ask for my professional help with her med school application. On that day she’d told me in a quavering voice that even though she’d done the best, most thorough MCAT prep she could and had scored high on multiple practice tests, she’d pretty much bombed the actual MCAT exam. “Now I’ll have to pay a ton of money to take another MCAT prep class,” she’d said, trying not to cry. “It’ll take me months to prep for the MCAT all over again. My med school application won’t be in until late—”
“Hold on,” I’d told her.
“What did you eat before testing?”
“Eat?” she’d said, bewildered.
“Yes,” I said. “What did you eat that day? Do you remember?”
“Well,” she said, “I don’t usually eat breakfast—but I think I had a plain bagel, and some orange juice. Why?”
Over the next 30 minutes, I explained to her how what she ate and what she didn’t eat before testing likely affected her testing experience. I suggested that she sign up to take the MCAT again, as soon as possible, with only minimal additional prep, and simply eat better on the morning of the test and during the breaks. The result? The overjoyed phone call you read about above.
What to eat before testing
In the 25 years I’ve been doing med school admissions consulting at GetIntoMedSchool.com, I’ve had this same discussion with hundreds of pre-med students.
Here’s the nutrition advice that has proven to be a game-changer for every one of them.
1. Eat protein before testing.
I learned this long ago from Dr. Judith Wurtman, a nutrition scientist at MIT. Without getting too technical, let me explain it this way. Essentially, your brain needs certain chemicals in order for you to think straight. These necessary chemicals are all made from amino acids. Your body can’t manufacture amino acids out of thin air, so you’ll need to ingest them—by eating protein—before and during your test experience.
If you do this, you’ll experience increased focus and concentration, stronger recall of facts, greater clarity of thought, and more stamina for getting through a long exam.
High-protein foods include eggs, nuts, cheese, cottage cheese, fish, meat, poultry, healthy low-carb zero sugar protein powders, and legumes. (I suggest you not eat turkey on test day, though—because turkey’s high levels of L-tryptophan could make you sleepy.)
Many students eat whole egg omelets stuffed with green and other brightly colored vegetables (plus cheese) on test days, but if you don’t like omelets you still have options. Here’s a great Eating Well article that provides 22 high-protein breakfasts “that aren’t eggs.” (Use this article for inspiration, but steer clear of the options that contain high carb additions such as breads, bagels, and sugary yogurts.)
2. Eat additional protein during test breaks.
According to Dr. Judith Wurtman, stress decreases the volume of the brain chemicals you need to think straight.
The solution? Replenish your brain’s supply of “think straight” chemicals by eating more protein throughout the test day when possible.
During very long tests, you’ll be given short breaks during which you can eat. Bring along an insulated lunch bag that contains an ice pack and some easy-to-grab hard-boiled or deviled eggs, cheese, cottage cheese, sliced meat, or chicken. If you’re a vegetarian, pack yourself some small, portable, tightly wrapped burritos made of high quality whole wheat tortillas slathered with nut butters or seasoned bean/pea paste (and cheese, if you eat cheese). This is one of your best portable complete protein options if you’re a vegetarian.
You may be eating this food while walking down a hall to a bathroom, so make sure it’s all very portable—easy to grab and eat while walking.
3. Enjoy healthy fats alongside your proteins.
Your brain needs fat to function. On test day, don’t worry about the dietary fat that comes along with the egg yolks, nuts, cheese, 4% milk fat cottage cheese, fish, and meats you’ll be consuming. Go ahead and cook your eggs in real butter. Add a side of avocado sprinkled with salt and pepper if that appeals to you. Stir MCT oil or (better yet) my favorite MCT oil powder into your coffee—it’ll keep you full and boost your focus and concentration throughout the day.
Fat will help you on test day.
4. Consider also eating a fresh apple, pumpkin seeds, and/or blueberries.
According to this article on DevelopingHumanBrain.org, students who eat apples report lower levels of stress and anxiety and higher test scores than those that don’t. Pumpkin seeds contain several fats important for brain health, along with zinc, which can contribute to enhanced intellectual focus. Blueberries are nutritional and antioxidant powerhouses that can contribute to improved verbal comprehension, memory, reasoning skill, concentration, decision-making, and even numerical ability.
5. Starting the day before your test, be sure you’re well-hydrated.
Even mild dehydration can sap your brain power, drain your energy, interfere with your concentration, and give you a throbbing headache on test day. Fully hydrate the day before, and swear off all alcohol in the 48 hours before the exam in order to avoid alcohol-related dehydration. Drink a moderate amount of water before you test, and more water during test breaks. Bring a water bottle so you won’t have to stand in line at the building’s only drinking fountain. Drink enough so you stay hydrated, but not so much that a full bladder interferes with your concentration during the exam.
What not to eat before testing
1. When choosing what to eat before testing, stay far away from anything made with white flour and/or sugar.
This includes donuts, bagels, muffins, pancakes, waffles, syrups, and fruit juices.
Even if you’re not diabetic, the last thing you want is to rocket your blood sugar into the stratosphere, only to have it crash in the middle of your second test section. You’ll know when your blood sugar crashes because you’ll start to feel confusion, indecisiveness, anxiety, brain fog, and depression. After 25 years I’ve gotten so experienced at seeing this in test-takers that sometimes, I can look at test results and pinpoint exactly when the student experienced a blood sugar crash.
2. Try not to eat processed meats—including deli meat.
Better to cook your own meat at home, slice it, and chill it for taking along on test day. Processed meats (including deli meat) can be full of starchy fillers and chemicals that will not help you on test day.
Don’t focus solely on “what to eat before testing.”
Make good nutritional health a part of your overall academic strategy. Make it a point to eat every day as though you’re fueling a high-achieving academic machine.
Because you are.
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Who is Jeannie Burlowski?
Jeannie is a full-time academic strategist, podcast host, and sought-after speaker for students ages 12–26, their parents, and the professionals who serve them. Her writing, speaking, and podcasting help parents set their kids up to graduate college debt-free, ready to jump directly into careers they excel at and love. Her work has been featured in publications such as The Huffington Post, USA Today, Parents Magazine, and US News and World Report, and on CBS News.
Jeannie also helps students apply to law, medical, business, and grad school at her website GetIntoMedSchool.com.
This article was updated on August 12th, 2024. No part of it was written using AI.