What To Eat When You're Under Pressure

What to eat...After a tough morning training session

Oats + strawberries + pumpkin seeds
Post-workout, steer clear of high-sugar snacks and go for slow-releasing carbs with some protein, advises Patrick Holford, author of The Feel Good Factor (Hachette, $35). "When you exercise you burn up stores of glucose, which the oats and fruit help to restore. You also generate lots of oxidants. Having antioxidants in fruit, especially strawberries, helps to improve muscle recovery," he says. Then, he adds, try a sprinkle of pumpkin seeds as "they are high in magnesium, which helps stop tight and cramping muscles." Training in the evening? Holford says a chicken stir-fry with green vegies and brown rice is the way to go. Brown rice and greens are high in energising magnesium, while the lean protein will help repair muscles.

What to eat...If you're having a very busy day
Tuna + mixed beans + walnuts + green tea
You're exhausted just looking at your back-to-back schedule for the day. Load up on protein for lunch – such as a tuna and bean salad – or else you're going to fade, advises dietitian Geraldine Georgeou. The fish is loaded with "omega-3 fatty acids, which will improve brain and visual functions. The amino acid tyrosine is also found in tuna; it's been found to reduce stress levels, while beans are packed with protein, fibre and iron, which help to lower blood pressure and amp up energy levels." Plus, keep your drawer full of walnuts – a magnesium and omega-3-rich protein – which will keep you satiated throughout the day. And sip antioxidant-rich green tea – it contains L-Theanine, an amino acid that increases alertness and keeps you calm.

What to eat...When you've been dumped
Grilled kingfish steak + sweet potato + vegetable juice + dark chocolate
Nursing a broken heart? Foods high in the amino acid tryptophan are what the doctor ordered, says nutritionist Janella Purcell. "Tryptophan, found in protein, is used by the brain to create serotonin, the feelgood neurotransmitter. They’re also foods that will calm you down and make you sleepy – ideal when you’re feeling sad and haven’t been getting much rest,” she explains. Along with tryptophan-packed fish, a side of sweet potato and a serve of vegetable juice can help to boost your immune system. Finish off with a little dark chocolate. A Swiss study* revealed that eating a couple of squares can improve mood and act as an anti-depressant by raising serotonin levels.

What to eat...Before you head to a party
Pumpkin soup + mountain bread + peppermint tea
Turn heads in your LBD, for all the right reasons, by banishing bloat and getting your glow on. "Pumpkin is high in beta-carotene, which is converted to vitamin A in the body, as well as vitamin C and zinc – all essential for glowing skin," explains Purcell. Eat with high-fibre mountain bread. "The oat variety is full of vitamin B, which will help you get rid of nerves ahead of a big night, while the rye option is a good source of vitamin E, another natural skin booster," she says. Polish off with a cup of peppermint tea, which can decrease bloating and speed up digestion. The biggest plus? "It helps the liver deal with alcohol consumption, so your hangover won't be as bad the next morning."

What to eat...When the midafternoon slump hits
Yoghurt + blueberries + dried apricots + coffee
It's 3pm and you're seriously considering scoffing down a bag of chips to give you a desperately needed lift. "This is where keeping plain yoghurt in the fridge at work becomes a good idea; it's protein-packed and the B vitamins help bring your energy reserve to life," explains Georgeou. Team with superfood blueberries for a winning combo. "They enhance brain cell connections, inducing memory improvements and learning abilities." If you're a two-coffee-a-day woman, now might be a good time for your second hit. "Stimulants like caffeine will boost cognitive functions by blocking the brain-slowing chemical adenosine," says Georgeou. And keep some dried apricots handy for good measure. The natural glucose nourishes your mind, while the high iron levels will fight brain fog.

What to eat...On the morning of a job interview
Scrambled eggs + smoked salmon + two slices of wholegrain toast
You may be so nervous you're tempted to skip breakfast, but don't do it – having the right brain food may help you land the job. "When you combine protein with carbohydrate, it stabilises your blood sugar, giving you more mental and physical stamina," says Holford. Bonus: the choline in eggs ups production of the anxiety-minimising neurotransmitter acetylcholine. "Eggs are rich in phospholipids, which give a memory boost, while salmon – rich in heart-healthy omega-3s – is associated with feeling calmer and improving focus." Also, studies have confirmed the link between brain function and consumption of fatty fish. Get your carb fix with wholegrains: they’ll help you think fast and keep you full.