It’s a familiar story in events world isn’t it? An early start, a strong coffee, and maybe (if you’re lucky) a sandwich at 3pm. You tell yourself it’s fine; there’s too much to do, too many people to brief, too many last-minute changes… food can wait.
But your brain disagrees.
The truth is, event professionals can’t run on caffeine and adrenaline alone. Behind the scenes of every smooth-running show, your body and brain are working overtime, and they need fuel to do it.
Your brain eats first
Your brain is an energy-hungry organ. In fact, it uses around 75% of the food energy you consume in the form of glucose. That means the bagel you skip or the lunch you forget doesn’t just affect your stomach, it directly impacts your focus, decision-making, and mood.
When your brain doesn’t get enough glucose, you might notice:
- brain fog or forgetfulness
- feeling snappy or anxious
- sudden dips in energy
- craving caffeine or sugar
That’s your body’s way of saying, “Feed me properly, please.”
Coffee isn’t food
Caffeine gives you a short-term boost, but it’s not nutrition. It doesn’t replace the carbohydrates, proteins, or fats your brain needs to function, in fact, caffeine temporarily masks tiredness, while increasing cortisol (your stress hormone), which can make your energy crash even harder later on.
If you’ve ever wondered why you feel wired one minute and drained the next, that’s the cortisol rollercoaster in action.
Smart snacks for event life
No one expects you to sit down for three balanced meals during a 14-hour build. But you can snack smartly and plan small, consistent refuelling moments throughout the day.
Here are a few “brain fuel” staples that travel well and don’t need refrigeration:
- Nuts and seeds – packed with magnesium and healthy fats that support focus and calm.
- Bananas or oat bars – slow-release carbohydrates that stabilise blood sugar.
- Boiled eggs or cheese portions – portable protein to keep you fuller for longer.
- Hydration hacks – refillable water bottle, electrolyte tabs, or even coconut water to replace lost minerals.
- Emergency snacks – rice cakes, nut butter sachets, or dried fruit for when catering is delayed or you can’t leave your post.
Think of these not as “treats” but as essential tools, as vital as your radio or crew brief.
Food is fuel, not a luxury
In the culture of events, it’s easy to see eating as something you “fit in if you can.” But food isn’t a perk; it’s your fuel source. You wouldn’t expect a generator to run all day without petrol, and your body works the same way.
When you start treating regular nourishment as part of your professional toolkit, everything changes; your focus sharpens, your stress tolerance improves, and your recovery time shortens.
Your Event Day Energy Plan
Here’s a simple, realistic plan you can adapt for any show day:
6:00am – Pre-call breakfast
Something substantial with complex carbs and protein: porridge with banana, yoghurt with granola, or an egg sandwich.
9:30am – First snack
Handful of nuts or an oat bar.
12:30pm – Lunch break (even 10 minutes)
Opt for something balanced; carbs, protein, and veg if possible. Avoid just caffeine or sugar.
3:00pm – Refill and refocus
Hydrate and grab a snack. If you’re flagging, a piece of fruit with nut butter or a small smoothie works wonders.
6:00pm – Dinner or post-show meal
A proper meal when you can sit for a moment. Your body has been running on adrenaline all day, now it needs recovery fuel.
Before bed – Calm down snack (optional)
Something gentle like yoghurt or a banana helps replenish glucose and calm your system before sleep.
Final thought
You can’t pour from an empty cup, and you can’t run an event on caffeine alone. Every bite you eat is a signal to your body that it’s safe, supported, and fuelled for the task ahead.
So, next time you reach for your third coffee, ask yourself: What would my brain prefer, caffeine or nourishment? Chances are, your body already knows the answer.
Event Wellbeing Matters 