Waterford based company Chia bia, Europe’s largest suppliers of the nutrient dense super-seed Chia, have come together with top sporting stars All-Star Kilkenny hurler Michael Fennelly, Indoor running champion Niall Tuohy and cyclist Sam Bennett to provide some essential exam survival tips for those in the middle of exams.
The sporting trio recommend a variety of practical tips such as good time management, plenty of sleep, creating study schedules and ensuring that students have a good support network around them for those currently in the middle of exams.
Indoor running champion Niall Tuohy, who is also studying medicine at the University of Limerick says “Exam periods can be very stressful and they can really take their toll on the body mentally and physically. Don’t underestimate the importance of keeping a positive attitude throughout, even when mental fatigue sets in. When approaching exams, I treat them like any other challenge or goal.”
“The temptation can be to sugar binge on snacks and caffeine but there is no point stressing your mind and body even further by feeding it poorly. A banana, Chia bia energy bar and water are my three essentials for an exam hall.”
Chia is packed full of these complex carbs that the body needs for energy; A 15g serving of the seed has 3g of complex carbs. Along with this, the release is slow which helps with endurance.
Ten time All-Star winning Kilkenny hurler Michael Fennelly also offers some valuable advice for those in the middle of exams “It’s very important to eat well, sleep well and grab some exercise. Always have a bottle of water, a bag of nuts/seeds and maybe the odd pack of jellies to hand! I find adding Chia seeds to my food of huge benefit. Some of my favourite exam time foods are smoked salmon, avocados and mackerel.”
Sam Bennett, a European Junior Points Race Champion who currently rides for Bora-Argon 18 also explains “The body loves a solid day-to-day pattern and routine, this is especially important for exam periods. Having a regular structure assists with more consistent sleep and concentration levels. Also getting as much nutrition into the body through fruit and vegetables is key. Smoothies are a great option for exam time, I find I get more of a kick with my Chia fruit smoothies than from coffee.”
Tips from Michael Fennelly:
– Plan your late nights for your tougher subjects and see when you can catch up on some sleep.
– Take regular breaks for five minute breaks to refresh your mind
– Asking yourself questions on subjects is always a good way to remember information and do this standing up or walking around.
– Always have a bottle of water at your table and a bag of nuts/seeds and maybe the odd packet of jellies!!!!
-Recommended apps: myfitnesspal, headspace, mapmyrun
Tips from Niall Tuohy:
– Exams periods can be very stressful periods and can really take their toll on the body mentally and physically. Don’t underestimate the importance of keeping a positive attitude throughout even when that mental fatigue kicks in!
– When approaching exams I treat them like any other challenge or goal. Once I have decided to focus on exams I then must decide:
What is it I want from these exams? Are they a priority? They usually are! If so then:
What are the things that I need to do in order to create the result that I want? How can I make life easier for myself?
– For me it’s all about using my energy effectively. If I know that stress will be high from exams then I must respect that. I will lower my physical training intensity a little, make sure I am getting good sleep and eating healthy for me is also so crucial.
– The temptation can be to sugar binge, snack and have caffeine during exams but there’s no point stressing your body and mind even further by feeding it poorly!
– Fuel your body with what it deserves for good performance! A Banana, a Chia Bia energy bar and good old H20 are my 3 friends that I bring into the exam hall!
Tips from Sam Bennett:
The body loves a solid structure/pattern each day so you should try to eat, study and sleep at the same time each day. This helps you get more consistent sleep that I find really important for your concentration.
– Getting as much nutrition as possible into the body as possible with regards fruit, vegetables and chia seeds is key. I find when people eat food with poor nutritional value, the body doesn’t get what it needs and therefore wants more. That’s where the chia seeds come in great.
Chia takes no preparation whatsoever, so it is ideal for busy students, and the list is endless on how to use the seed in everyday diets.
– Mix it into breakfast cereal
– Stir Chia bia seeds into juice
– Add to yogurts
– Toss over a salad
– Sprinkle into soups
– Blend Chia bia into a smoothie
– Hide in a sandwich
Chia is a high source of nutrients that are critical for health and longevity, nutrients such as carbohydrates, proteins, fats and vitamins and minerals. In addition to maintaining a healthy heart, other health benefits include, improved memory and concentration, balanced blood sugar levels, relief from joint pain, moderate weight loss, increased energy levels and a healthy digestive system.