Fuel the Brain That Runs the Business

For business owners and leaders, cognitive sharpness is currency. Yet many high-performers under-eat protein or consume it in a single evening-heavy bolus, inadvertently undermining energy, focus and mood.

Why protein adequacy matters

Protein is not just about muscle. Adequate intake supports neurotransmitter production, blood glucose stability, immune resilience and recovery from stress (Phillips et al., 2016). Current evidence suggests active adults benefit from approximately 1.2–1.6 g/kg/day, higher during energy restriction or high stress (Morton et al., 2018).

For a 70 kg leader, that’s 84–112 g daily — far more than the average croissant-and-latte breakfast delivers.

Low protein, high refined-carbohydrate patterns can amplify:

• Mid-morning crashes

• Reactive hunger and poor food decisions

• Brain fog and reduced executive function

• Irritability and negative self-talk

Fluctuating blood glucose is associated with fatigue and impaired cognitive performance (Benton, 2010). Protein slows gastric emptying, increases satiety hormones (GLP-1, PYY), and reduces postprandial glucose spikes (Leidy et al., 2015).

For leaders already managing uncertainty and high stakes, unstable energy can compound imposter feelings and threat-based thinking.

Distribution across the day: why timing matters

Muscle protein synthesis (MPS) appears maximally stimulated by ~20–40 g of high-quality protein per meal (Moore et al., 2015). Distributing protein evenly across 3–4 eating occasions enhances whole-body protein balance compared to a skewed pattern (Mamerow et al., 2014).

Typical entrepreneurial pattern:

• Minimal breakfast

• Working lunch (low protein)

• Large protein-heavy dinner

This leaves most of the day under-fuelled.

Target: ~30 g protein at breakfast, lunch and dinner, plus a 15–25 g snack if needed.

Quick, executive-friendly protein options

Between meetings, complexity kills compliance. Think frictionless.

High-protein breakfasts (≤5 mins):

• 250 g Greek yogurt + berries + seeds (~25–30 g)

• Protein smoothie (whey/soy + milk + nut butter) (~30 g)

• 3 eggs + wholegrain toast (~25 g)

Working lunches:

• Pre-cooked chicken/thighs + microwave quinoa + salad (~35 g)

• Tinned salmon + olive oil + sourdough + leaves (~30 g)

• Lentil pouch + feta + mixed veg (~25 g)

Portable snacks:

• Protein shake (20–30 g)

• Cottage cheese pot (~20 g)

• Beef/turkey jerky + fruit (~15–20 g)

• Roasted chickpeas + boiled eggs

These stabilise hunger, reduce grazing on pastries, and protect afternoon decision-making.

Satiety, glucose and cognitive resilience

Higher-protein meals increase satiety and reduce subsequent energy intake (Leidy et al., 2015). They also blunt post-meal glucose excursions, lowering the risk of the 3 p.m. slump.

Stable glucose = stable energy.
Stable energy = better emotional regulation.
Better regulation = clearer leadership under pressure.

When under-fuelled, the brain defaults to threat scanning. In high performers, this can manifest as overthinking, catastrophising or imposter syndrome-like narratives.

Nutrition will not solve psychological drivers,  but it can remove physiological contributors.

Three Non-Negotiables for Protein Adequacy:

1. Anchor protein at breakfast.
Front-load 30 g within 60–90 minutes of waking.

2. Pre-commit, don’t rely on willpower.
Batch-cook protein twice weekly or default to high-quality convenience (Greek yogurt, rotisserie chicken, shakes).

3. Think distribution, not total only.
Aim for 25–40 g across 3–4 eating occasions rather than a single large evening intake.

Protein adequacy is not a bodybuilding strategy. It’s a cognitive performance strategy.

References:

Benton, D. (2010). The influence of dietary status on cognitive performance. Neuroscience & Biobehavioral Reviews.

Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. Am J Clin Nutr.

Mamerow, M. M., et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis. J Nutr.

Moore, D. R., et al. (2015). Protein ingestion to stimulate muscle protein synthesis. J Appl Physiol.

Morton, R. W., et al. (2018). Protein supplementation and muscle mass. Br J Sports Med.

Phillips, S. M., et al. (2016). Protein requirements and supplementation. Appl Physiol Nutr Metab.