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A dietitian has revealed exactly what you should eat and drink before an exam when you want to boost your concentration and energy. Sinead O'Donovan, a Registered Dietitian and

Performance Nutritionist, often shares advice on social media on her account @sineadod_dietitian. In a video for students, the health specialist explained "how best to fuel to maximise

your energy and concentration." Sinead said: "Have a good, balanced breakfast. In this, have some complex carbohydrates. So this could be something like porridge, wholegrain toast

or a bagel, or some All-Bran." She said it's "also really important to get some protein in there too." Her examples included yoghurts, eggs, and smoked salmon, which she

said is "a really good source of omega-3, which is really important for brain health." According to Sinead, the breakfast should also include some healthy fats, such as nut butter,

avocado, or nuts and seeds. Along with a good breakfast, Sinead emphasised the importance of keeping hydrated. "Dehydration can also impair concentration," the dietitian said.

"So make sure that you are well hydrated going into the exam and then sip on water during your exam." Sinead also shared lunch advice for students sitting exams in the afternoon.

"If you have an exam in the afternoon, it's really important then to have a nutritious lunch, and the same principles of breakfast apply." She added: "So getting a

balanced meal with some complex carbohydrate foods, protein and healthy fats. Some ideas could be wholegrain pasta with some tuna and vegetables, or a wholegrain sandwich with some chicken

and a salad on the side." Concluding her video, the expert shared a few final tips for busy students before wishing them the best of luck. "It's really important just to keep

it simple," she reasoned. "Firstly, make sure you're having foods that you enjoy and also foods that aren't new, so you know that you can tolerate them well.

"Finally, stay clear of energy drinks and high sugar foods that you think may give you energy in the moment." She warned: "They probably won't sustain you for the whole

day." The NHS shares advice for students preparing for exams and emphasises the importance of breakfast. The advice reads: "Start the day with a good breakfast, and give yourself

plenty of time to get to the exam hall. Remember to take everything you need, including pencils, pens and a calculator. A bottle of water and some tissues are also useful." The NHS also

shares tips for managing the stress and anxiety that's often associated with tests. These include making a realistic revision schedule, taking regular short breaks, and rewarding

yourself when you finish a revision session. For instance, you can spend time with friends, take a long bath, or listen to music. It's also advised to do something physical. The NHS

says: "When you're not revising, use your spare time to get away from your books and do something active, like going for a walk or doing some stretching. Exercise is good for

taking your mind off stress and keeping you positive, and it will help you sleep better."