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Hello and welcome back to this series of
 informative videos on everything e-sports.

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In this session,
 we're focusing on the two different

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and very important aspects of an e-sports. 

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These two topics are nutrition
 and physical health, so nutrition,

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this might seem like
 a bit of a no brainer. 

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Eating healthy is something that everyone
 should consider,

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regardless of how tempting
 those McDonald's outlets are,

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the type of food that you eat 

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and the quantity in which you consume it,
 and the time of day

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when you have your meals and snacks,
 is going to have a significant influence

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on your energy levels throughout that day. 

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Have you ever felt tired and sleepy and
 less focused after your lunch or dinner?

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This is something that you will often
 experience and can negatively affect

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productivity during your day, 

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which in your case is your ability
 to train and play at an optimal level.

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Hydration is one aspect of nutrition
 that is often ignored

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when in reality is likely to have the biggest impact on our health and performance,

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especially when it comes to our brains
 working at the best of their abilities.

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You should be consuming an ample amount
 of liquids throughout the day,

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usually 2.5 litres to three litres.

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However, this can be adjusted
 based on how you feel.

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A common mistake is for individuals
 to wait until they feel thirsty

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or until their mouth is dry
 to have a drink.

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Try setting yourself an amount of drink
 in spools throughout the bed.

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There are some great bottles out there
 are markers on them to help you with this.

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Fizzy drink should generally be avoided. 

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However, if you must, always try to have
 a zero calorie or zero sugar options,

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these will help reduce the number of saturated sugars that you have in your diet.

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So regarding food, 

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here are some of the food
 that we recommend to fill your diet

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and to ensure the best
 health for your brain. 

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And the best performance of your game. 

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Key nutrients such as fatty acids, omega
 three and a wide range of polyphenols,

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which is a fancy word
 for vegetables, fruits and nuts.

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A good starting point to getting in omega
 three is to include two to three servings

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per week of fatty fish 

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such as salmon or tuna;
 then a couple of 30 gram

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portions of some nuts, such as cashews
 or macadamia nuts or almonds.

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And then in terms of polyphenols, 

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including a wide range of vegetables
 in your meals, as well as having

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two to three pieces of fruit
 every day would also be a good strategy.

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Then, as an addition, but never in excess

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well timed consumption of carbohydrates
 and caffeine around your training session

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can provide a boost
 in cognitive performance.

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OK, enough of telling you how to eat.

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Let's move on to physical health. 

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So this might seem a little bit odd,
 following in the classic stereotype,

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that is normally tarnished
 with the world of games.

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However, competing
 and becoming an e-sports athlete requires

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just the same amount of physical dexterity
 as any other traditional sport.

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Not necessarily because they're going
 to be performing 

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the high jump or the 100 meter sprint,
 but instead the idea

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is that a healthy body promotes
 and reinforces a healthy mind.

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The importance of physical health
 has now been recognized by Red Bull,

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offering their very own health program
 for their own esports athletes.

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Red Bull states that their training
 is physical and includes workout routines

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and also includes economics. 

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This is the primary focus
 of Red Bull's work, 

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and the idea is to keep players
 comfortable, healthy

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and prepared for the big game,
 but also to ensure that they can show up

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to every tournament
 after that and so on for years to come.

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So there we go. This was a short intro 

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and some tips behind good nutrition
 and physical health within esports.

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Thank you for listening. And stay healthy.