While protein takes center stage in eSports nutrition, it's just one piece of the puzzle. Victory demands peak cognitive performance, and that requires fueling your brain with a symphony of micronutrients. Think magnesium, iron, iodine, zinc – these tiny powerhouses can unlock focus, reaction time, and resilience, leaving your competition in the dust.

Magnesium: Feeling stressed? Low magnesium might be to blame. Studies suggest it influences serotonin levels, impacting mood and cognitive resource allocation. Ensure you're getting enough to stay sharp and focused under pressure.

Iron: Fatigue your nemesis? Iron deficiency drains your mental prowess. Replenish your iron stores to stay energized and conquer long training sessions and intense tournaments.

Iodine: This thyroid powerhouse impacts brain development and growth. Deficiency can cloud your thinking – not ideal for making split-second decisions in-game. Make sure you're getting enough to keep your mind firing on all cylinders.

Zinc: This brain-boosting buddy influences gene expression and synaptic signaling, key players in learning and memory. Don't let a zinc shortage hold you back – optimize your cognitive potential with adequate intake.

Vitamin D: Forget the sunshine vitamin just for bones. Research suggests low vitamin D might impair adult cognitive performance. Optimize your levels for a sharper mind and better decision-making.

Caffeine: Friend or Foe? While not a micronutrient, coffee deserves a mention. Moderate doses (around 100mg) can enhance reaction time, alertness, and focus. Remember, individual responses vary, and EFSA recommends staying below 3mg/kg for acute intake. Enjoy the benefits, but listen to your body.

Bonus Tip: Decaf Delights? Decaf coffee might surprise you! Studies show it can still improve alertness, potentially due to the aroma or the act of drinking itself.

The Final Sip: Remember, everyone is different. Experiment with these micronutrients and discover what works best for you. Consult a dietitian for personalized guidance, and let your brain unleash its true eSports potential!

Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice. 

Credits:

Ribeiro, Fernando & Viana, Victor & Borges, Nuno & Teixeira, Vitor. (2021). The Emergence of eSports Nutrition - A Review. Central European Journal of Sport Sciences and Medicine. 33. 81-95. 10.18276/cej.2021.1-08.