FIT THROUGH YOUR STUDIES: Healthy Eating Made Easy

Between lectures, study phases and part-time work, there is often hardly any time to eat healthily. A coffee-to-go and a chocolate bar quickly end up next to each other on the desk. But anyone who regularly supplies their body with the right nutrients benefits twice over: through more energy, better concentration and long-term wellbeing.

In the third part of our series "Fit through your studies" Dr. Andreas Petko, Coordinator of University Sports at Universität Würzburg, talks about simple nutritional strategies that can be easily integrated into student life. Why are proteins and fibre so important? How much caffeine is really sensible? And which small habits help you stay healthy even on stressful days?

His conclusion: healthy eating does not begin with prohibitions, but with awareness and small, sustainable decisions in everyday life.

Interview

Question: What are the simplest nutritional tips for students who want to eat healthily without much effort? And what should students absolutely not go without in their everyday lives?

Healthy eating does not have to be complicated, not even in student life. The most important principle is: simple, fresh and regular. Proteins and fibre, or fibrous substances, are particularly crucial. They provide stable energy supply, promote satiety and support metabolism and concentration ability.

Many students skip meals or eat very irregularly, often due to lack of time. Yet this is exactly what leads to energy fluctuations and concentration lapses. In addition, in such moments people often reach for snacks that provide plenty of calories but hardly any nutrients. These so-called "quick fixes" only provide energy in the short term, but usually soon lead to another performance dip. It is also important not to confuse hunger with appetite or emotional eating behaviour. Especially when studying, we tend to interrupt unpleasant or demanding tasks through substitute actions, such as quickly eating something or drinking coffee. Such small escapes offer short-term distraction, but are not effective in the long run. Those who instead eat consciously and plan proper meals not only maintain control over their energy levels, but also over their own concentration.

Protein plays a central role. Adequate protein intake of approximately 1.2g – 1.6g per kilogramme of body weight supports muscles, the immune system and cognitive performance. Good, everyday sources are lean meat, fish, eggs, dairy products such as yoghurt or quark, legumes and oats (watch out for intolerances!).

Adequate hydration is equally important. Even slight dehydration can significantly impair concentration. Water or unsweetened tea are the best choice here. In addition to hydration, electrolytes such as sodium, potassium and magnesium also play an important role. They regulate signal transmission between nerve cells and are therefore crucial for memory performance and concentration. A simple and natural source of electrolytes is high-quality rock salt, which provides the body with the necessary minerals, especially on long study days or during high physical activity.

A practical tip for implementing healthy eating in university life is meal prepping. Anyone who takes an hour or two to prepare dishes for several days saves a lot of time during the week and avoids spontaneous unhealthy snacks. Roasted vegetables with rice, lentil salad or chicken with couscous are simple and proven examples.

However, I advise against making major dietary changes during exam periods. The body needs time to adapt to changes, and drastic changes can have the opposite effect, such as digestive problems or unexpected energy crashes. In stressful times, consistency and balance are often the better strategies.

Question: Many people turn to coffee or energy drinks to stay awake. What do you think of such "pick-me-ups" and are there better alternatives?

Basically, I do not use caffeine as an energy maker. I do drink coffee regularly, but mainly for taste reasons – consciously, slowly and with enjoyment. A quick coffee-to-go in a hurry would not be for me. Coffee can be a pleasant ritual that brings structure to the day, but it should not become a permanent crutch for lack of sleep or rest.

From a scientific perspective, caffeine works (as already mentioned) by blocking adenosine receptors in the brain. Adenosine is a substance produced by the body that signals tiredness. When this effect is suppressed by caffeine, we feel more awake and concentrated, even though the actual need for rest remains. After a few hours, when the caffeine has been broken down, the accumulated tiredness returns all the more strongly. We know this phenomenon as a "caffeine crash" or afternoon energy slump.

That is why I consider caffeine to be a useful but consciously applied tool. It can help support concentration during certain study phases, but should not serve as a replacement for sleep, exercise or balanced nutrition. Consumption is ideal in the first half of the day, as caffeine has an average half-life of 5–7 hours and later in the day can significantly worsen sleep quality.

Those who are sensitive to coffee or are looking for alternatives can turn to natural sources such as guarana, yerba mate or green tea. They also contain caffeine, but release it more slowly into the body, resulting in a more even and milder effect. In addition, they provide secondary plant compounds that have antioxidant properties and support metabolism.

But better pick-me-ups are often quite everyday: short movement breaks, fresh air, light and adequate hydration. These natural impulses work more sustainably, stabilise circulation and promote performance without disturbing inner balance.

Question: What is your favourite food?

I love roasted pumpkin and roasted vegetables in autumn, especially topped with sheep's or goat's cheese. Spices and herbs are a must.

Would you like to find out more? In the next part of our series "Fit through your studies" Dr. Andreas Petko talks about university sports, personal routines and dispels common health myths.