What To Eat & Drink At A Business Conference (To Stay Energised & Focused)
If you’re attending a business conference and you want to stay alert and focused, you need to ensure that you consume the right food and drink. This can be challenging particularly if many of the provided options are less than healthy.
Consuming too many sugary foods or caffeinated beverages can actually hinder your productivity. In this article we’ll delve into the world of corporate conferences and show you what you should eat to remain at the top of your game all day long.
What Foods Are Served At A Typical Conference?
At most conferences, food is an important part of the day. With many conferences and events including breakfast, lunch and snack breaks throughout the day. The breakfast typically consists of pastries, fruit and coffee while lunch is often a buffet with options like sandwiches, salads and some hot dishes.
Snack breaks usually include light refreshments like biscuits, cookies, granola bars and tea and coffee. It’s important that you attend these meals as it’s a great way to get talking to other attendees in a more relaxed environment.
The problem is that in many cases the majority of the food available is anything but healthy. Which means you’ll be more likely to suffer from an energy crash at some point during the event.
What Should You Eat & Drink At A Corporate Event?
It is important that you choose healthy, nourishing foods if you want to get the most from your time at the event. You need to choose nutrient rich foods to help you feel satisfied throughout the day and keep you focused without that typical after lunch slump.
Look for the following healthy foods that enhance your brain power instead of slowing it down. Choose from the following options;
Healthy Fats
Healthy fats are great for boosting brain power, mental performance and memory function. You want unsaturated fats like those found in oily fish, nuts, seeds, avocados and olive oil.
The omega 3s found in oily fish and walnuts can aid with your ability to speak at events. While almonds and hazelnuts are great sources of vitamin E which is necessary for brain health.
Protein
Protein gives neurons the energy they need to connect with the brain which helps you to stay alert and finish your tasks. At events you can often find hummus which is made from chickpeas which are a great source of protein.
Other rich protein sources include; eggs, high quality meats, beans and lentils.
Carbohydrates
There are some carbohydrates that cause spikes in blood sugar levels which will cause you to suffer from an energy crash a little while after eating. However, there are a few healthy carbohydrates that will keep your energy levels up until your next meal.
They include Sweet potatoes, oats and brown rice.
Keep Hydrated
One of the greatest ways to keep hydrated is to drink water. But there are also some foods that will increase your water intake. They include celery, fruit, lettuce and other salad leaves.
Keep Away From Caffeine
The trouble with caffeinated beverages is that they cause spikes and crashes to your energy levels. The first cup makes you feel alert for a while but it’s not too long before you’re going to be reaching for a second cup just to keep going.
Alternatively you could try dark chocolate, bananas or even a cereal bar because these release energy at a slower rate which means your energy levels remain relatively constant throughout the day.
Sample Day Of Eating For Focus
To help you put all of this into practice, let’s take a look at what a typical day of healthy eating at a conference might look like. Start your morning with something light but sustaining like Greek yoghurt topped with fresh berries and a handful of almonds.
This gives you a good mix of protein, healthy fats and natural sugars to kick off your day without weighing you down. Around mid morning, a banana or a boiled egg with a glass of water will help keep your energy levels steady until lunchtime.
When it comes to lunch, opt for a grilled chicken or tofu salad drizzled with olive oil, with a side of quinoa or brown rice if it’s available, something filling, but not too heavy. Come the afternoon slump, go for a small portion of mixed nuts or a low sugar protein bar to keep your mind sharp.
And don’t forget to stay hydrated throughout the day, plain water is always best, but if you fancy a change, try water with a slice of lemon or even an electrolyte drink that’s low in sugar.
Smart Snacks To Bring With You
Not every conference buffet is going to be packed with healthy choices, so it’s a good idea to come prepared. Pack a few healthy snacks in your bag, just in case.
Things like raw nuts, a decent protein bar, some whole grain crackers or even a piece of fruit like an apple or banana can be a lifesaver. A small pot of trail mix or a nut butter sachet can also do wonders when the options on offer are more sugary than you’d like.
Caffeine Free Ways To Stay Alert
If you’re looking for alternatives to your usual coffee fix, consider changing things with options that provide a more balanced boost. Matcha, for instance, still contains caffeine but releases it slowly thanks to a compound called L-theanine, so you stay focused without the crash.
Yerba mate is another good choice, popular in South America and often seen as a more stable stimulant. You might also want to look into adaptogenic drinks which include ingredients like ginseng or ashwagandha.
These not only help with focus but can also keep stress levels in check, which is always helpful during a long day of networking and note taking.
Don’t Forget About Gut Health
Something else that’s often overlooked is the role your gut health plays in your mental clarity. If your digestion is sluggish, your brain will be too.
Fermented foods like kefir or sauerkraut can be helpful in the lead up to the event. You could even consider taking a probiotic supplement if your diet hasn’t been the best lately.
Try to steer clear of anything greasy or overly processed as these foods tend to slow you down and leave you feeling sluggish when you need to be at your most alert.
What Should You Do In The Days Leading Up To The Event?
Although the way you eat and act on the day of the event is important, you can make things so much easier for yourself if you do things right in the days before the conference. These include;
Sleep
Scientific studies have revealed that if we become deprived of sleep for a few nights, we can’t catch up on it in one night. That means that you need a decent night’s sleep for at least three nights before the event.
You should try to get around 8 hours of sleep each night and to help prevent any disturbed sleep you should think about using ear plugs and an eye mask.
Exercise
If you are following a regular exercise plan, you should ensure that you exercise the day before the event. This will ensure that you get a good night’s sleep on the night before the event which means you’ll wake up refreshed just in time for the conference.
Plus you should have extra energy the day after your exercise regime which will coincide with the event.
Abstain From Alcohol
For at least 3 nights before the event you should avoid alcohol because it is known to disturb your regular sleep pattern. Plus, too much alcohol will leave you feeling dehydrated and without energy on the day of the event.
Not forgetting the sugar low that we all experience after a drinking session will affect your energy and your mood.
Keep Hydrated
It is always important to keep hydrated but it’s extra important leading up to a corporate event. Be sure to drink plenty of water including one glass first thing in the morning and another last thing at night.
Have A Decent Dinner The Night Before The Event
You should have a home cooked meal with 60% vegetables and whole grains and 40% good quality meat or fish. Don’t eat foods that are new to you or overly spicy foods and definitely keep away from onions or garlic.
Nobody will want to talk to you if you have onions or garlic on your breath. Plus eating spicy rich foods like curries could mean you’ll need to take more toilet breaks than is acceptable during the event.
After the Conference Remember That Recovery Matters Too
Don’t forget that what you do after the conference is just as important. You might be tempted to collapse onto the sofa and order a takeaway, but if you really want to recover well and get the most from your experience, it’s worth taking a little extra care.
Rehydrating properly should be your first priority, especially if you’ve been sipping coffee or standing in air conditioned rooms all day. A light dinner with leafy greens and some lean protein can help your body bounce back.
And don’t underestimate the power of a good night’s sleep, it’s not just about recharging your energy but also helping your brain process everything you’ve learned.
Fuel Your Focus & Own The Room
Staying energised and focused at a business conference isn’t just about showing up, it’s about showing up prepared. By making smart food and drink choices, taking care of your body in the days leading up to the event, and being mindful of what you consume throughout the day, you’ll put yourself in the best possible position to absorb information, make meaningful connections, and present your best version of you.
Think of it as part of your professional toolkit. After all, when your body feels good, your mind performs better, and that’s exactly the kind of edge you want when it matters most.
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Frequently Asked Questions
A breakfast with protein and healthy fats works best. Try Greek yoghurt with berries and a few almonds, or eggs on whole grain toast to keep you full and focused.
A cup of coffee in the morning is fine, but avoid relying on it throughout the day. Too much caffeine can lead to energy crashes. Consider alternatives like herbal teas, matcha, or plenty of water.
After the business event is over you should have a light, home cooked dinner with leafy greens and lean protein, drink lots of water, and get a good night’s sleep to help your body and brain recover.