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10 Healthy Diet Tips For Gamers

Affinity Health, a leading provider of high-quality health coverage, explores ten diet tips tailored for gamers to help them fuel their bodies and minds.

“Gamers often face busy schedules packed with long sessions, competitions, and streaming responsibilities, which can result in irregular eating habits, reliance on convenient but unhealthy foods, and skipping meals,” says Murray Hewlett, CEO of Affinity Health.

“Given that gaming generally involves prolonged sitting, it can also negatively impact metabolism and appetite control. As the gaming industry expands, the importance of a healthy diet for gamers becomes increasingly critical.”

Symptoms of Poor Dietary Habits in Gamers

Like anyone else, gamers can experience various symptoms due to poor dietary habits. Common signs indicating the need for nutritional improvements include:

Fatigue and Low Energy Levels: Insufficient nutrition can leave gamers tired and lethargic, negatively impacting their performance and gaming experience.

Poor Concentration and Mental Fog: Unhealthy eating patterns can diminish cognitive functions, making it difficult to focus, problem-solve, and make quick decisions during games. Gamers might notice mental fog or a decrease in alertness.

Weight Fluctuations and Body Composition Issues: Sometimes, irregular eating habits like excessive snacking, meal skipping, or indulging in high-calorie fast food can lead to weight changes and affect body composition. This might manifest as weight gain, muscle loss, or challenges in maintaining a healthy weight.

Digestive Problems: Consuming foods high in sugar or fat can cause digestive issues like bloating, constipation, or acid reflux, disrupting gaming routines.

Mood Swings and Irritability: Poor nutrition can affect mood regulation, causing mood swings, irritability, elevated stress levels, and affecting gamers’ interactions and overall well-being.

Tips To Improve Dietary Habits

These healthy eating habits can have long-term benefits for gamers:


1. Stay Hydrated

During long gaming sessions, ignoring body signals like thirst is easy. Dehydration can sneak up, potentially leading to decreased cognitive function, slower reaction times, headaches, and overall fatigue – all of which can negatively impact gaming performance.

Gamers can use phone apps or gaming software that feature reminders to take breaks and drink water regularly. Having a water bottle within easy reach also encourages frequent sips during gameplay.


2. Opt for Nutrient-Dense Foods

Incorporate nutrient-dense foods into your diet to replenish your body’s vitamins, minerals, and antioxidants. Choose whole grains, lean meats, fruits, veggies, and healthy fats to improve overall health and energy levels.


3. Balance Your Meals

When planning your meals, aim for a balance of carbohydrates, protein, and fat to provide sustained energy throughout your gaming sessions. Carbohydrates fuel your brain and muscles, while protein supports muscle repair and recovery. Healthy fats, such as those found in avocados, nuts, and olive oil, are essential for brain health and cognitive function.

4. Snack Smart

Instead of reaching for sugary or salty snacks, choose healthier alternatives to stabilise your energy levels during gaming sessions. Choose snacks like nuts, seeds, yoghurt, fruit, or whole-grain crackers with hummus to provide sustained energy without the crash.

5. Prioritise Protein

Protein is essential for muscle repair and recovery, making it a necessary component of a gamer’s diet. To support muscle health and recovery, include lean protein sources such as chicken, fish, tofu, beans, and legumes in your meals.


6. Don’t Skip Breakfast

Starting your day with a nutritious meal is essential for sustaining energy and attention. Choose a breakfast that combines carbs, protein, and healthy fats, such as oatmeal with Greek yoghurt and fruit or whole-grain toast with avocado and eggs.


7. Limit Sugary Drinks

While reaching for energy drinks or sugary sodas for a quick energy boost may be tempting, these beverages can lead to energy crashes and negatively impact overall health. Instead, use water, herbal tea, or unsweetened drinks to stay hydrated without the added sugar.


8. Incorporate Omega-3 Fatty Acids

Omega-3 fatty acids in fatty fish such as salmon, walnuts, and flaxseeds are critical for brain health and cognitive function.6 Include these nutrients in your daily diet to improve memory, attention, and general brain health.

9. Practice Portion Control

While fueling your body adequately, practising portion control is essential to prevent overeating. Pay attention to portion sizes and follow your body’s hunger and fullness signals to avoid mindless eating while gaming.

10. Plan Your Meals

Preparing meals in advance ensures gamers have healthy options, reducing the temptation to grab unhealthy snacks or fast food. Allocate a day for bulk cooking. Prepare multiple portions of dishes such as grilled chicken, roasted vegetables, and whole grains like brown rice or quinoa, portioning them into individual containers. Refrigerate or freeze meals as appropriate, and label them with dates to keep track of freshness.

About Affinity Health


Affinity Health is South Africa’s leading health coverage provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on FacebookTwitter, and Instagram.

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