Nutrition, rest and chess

It may be obvious to some; but it took me a while to figure out why my game was particularly poor or good on a certain day or time of day. I came to realise that to play well(for a beginner)good sleep was important; but also good hydration and eating well. Like our bodies; our brains don't perform well when deprived of these basic things. Anyone concur? I wonder to what degree pro chess players consider nutrition etc to be an important factor?

You might enjoy this article from a year ago which talks about the physical health and nutrition of high level players: https://www.espn.com/espn/story/_/id/27593253/why-grandmasters-magnus-carlsen-fabiano-caruana-lose-weight-playing-chess

That's a very interesting article, thanks! Nice to see I have something in common with elite players 😉

The article is interesting and was discussed on here a while back. The science is dubious. The idea that a chess player can burn 6000 calories a day (adult male average is about 2500). Doesnt stand up to basic scruiteny when you consider that a cyclist in the Tour-de-France burns 5000 a day. The figures were based on measuring heart rate which can be raised by factors other than physical exertion. Adrelin and other stress hormones for example. So I reckon in this study the calories have been over estimated by a lot. The article raises some interesting general points but be careful when interpreting the headline numbers.

I agree wholeheartedly.  When I mention to others about the importance of physical activity and diet in chess, I approach it more intuitively rather than citing these hyperbolic numbers.  I generally just leave it at this:

1. Playing chess well requires focus.
2. Diet and exercise improve focus (by reducing fatigue, pain, and stress).
3. Therefore, diet and exercise improve your focus (and thus chess play).

👍

I have heard fasting also improves brain health.

Nice avatar.

https://www.brainfacts.org/thinking-sensing-and-behaving/diet-and-lifestyle/2018/how-does-fasting-affect-the-brain-071318#:~:text=In%20the%20case%20of%20the,than%20mice%20fed%20every%20day.

I searched it on Google, it's the first article I came across.

@Alramech I agree. Common sense advice is best. Exercise, eat a balanced diet, keep hydrated. I'm very sceptical of many of the odd ball studies. They are notoriously difficult to do well. My wife is a dietitian so I know how hard it is to properly monitor people's weight, diet, etc. particularly when it relies on self reporting by subjects who are not invested in the outcome.

I having a drink by me while I play and swimming before playing chess really helps wake up my mind.

It will be interesting to see the final results of this study if they're available. I don't think there is any doubt that it matters what we eat, drink and how much rest we get; if we are to perform at our best; even at our level. 

He was a rescue cat; very cute; but sadly no longer with us 😥

I have found same re exercise. There is definitely something in it. Hydration also. I did once play "drunk" chess. Not to be recommended 🥴

Yeah nutrition, rest and exercise can affect your playing strength by hundreds of points, no joke. I became much more consistent once my diet became plant-based. For example I used to struggle to get 30 in 5 minute puzzle rush. Now I average 30+ in 5 minutes and recently got a new high score of 37. Part of it is just that I've gotten better at puzzles and chess in general, but diet has certainly been a big factor.

There's going to be some kid in the chat arguing that chess requires more physical exertion that biking. 

Good nutrition (primarily unprocessed, plant-based, whole foods; minimal-to-no junk food) +

plenty of rest +

regular exercise (moderate is sufficient; no need to over-do it) =

the winning formula!

Physical health and well-being play a crucial role in cognitive function, including chess performance. This is true not only for beginners but also for advanced players, including professional chess players.

i'm having trouble playing this game does someone have some tips

Hydration 🚰

I tried pretty much everything and recommend 4 things:

1) Sufficient sleep and if possible naps. Easely most important one. No migraines, clear focus.

2) Sufficient hydration is critical. Omega 3, DHA EPA before tournament day. On tournament day no supplements like vitamins or iron as they can mess up stomach or sleep beside focus.

3) Regular cardio excercise and light movement on tournament day.

4) Not too much heavy chess stuff on tournament day or before it, just a light warmup to time control and format, if OTB tournament, do warmup OTB; no chessable, unless connected to eboard. Play online before but via Chessnut Evo and Chessnut Pro.

With above you may score up to 30% better.

Here is a good explanation

https://handbook.fide.com/files/handbook/Nutrition%20and%20Exercise%20Doc.pdf