What can I eat to be more focused?

I would make sure that you are refueling properly after each training session.

Here are 3 golden tips to optimal recovery:
1. Carbohydrate taken immediately post-exercise is rapidly stored in the muscle as glycogen - this can reduce recovery time between sessions and improve the quality of training during subsequent sessions. Dietary factors affecting the rate of storage of glycogen in exercise depleted muscles include the amount and timing of post exercise carbohydrate intake and the type of carbohydrate feeding. The most important factor in muscle glycogen resynthesis appears to be the amount of carbohydrate consumed. Athletes should consume 150-300 kcal of food (predominantly carbohydrate) as soon as possible after exercise as a function of their weight, gender, and training intensity. The higher glycemix index foods consumed after exercise promote recovery of muscle glycogen stores and reduce muscle fatigue.

2. Protein helps the muscle recover from, and adapt to, training.
Training, especially resistance training and endurance training, has the potential to rapidly break down muscle protein. Protein synthesis post-workout is important to repair and synthesize new muscle cells. There is some evidence to show us that taking protein and carbohydrate within the recovery window after exercise may in fact be beneficial to those athletes who have invoked much cellular damage (e.g. resistance training, endurance training). So protein helps the muscle recover from, and adapt to, training.

3. Nutritional supplements that contain both carbohydrate and protein are an easy way of combining the two macronutrients post-exercise in a convenient form. The overall effect is to amplify the recovery process. Regardless of the type of training that you do, taking the right combination of nutrients is important for optimal muscle recovery. Dr. Mark Tarnopolsky, a researcher in muscle metabolism at McMaster University in Hamilton, Ontario, says that there is a practical use of post exercise nutritional supplements/drinks for multiple sports on the same day.
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Dr. Ivy and colleagues at the University of Texas, found that consumption of carbohydrate and carbohydrate/protein supplements within the four-hour post exercise period improved muscle glycogen accumulation in endurance trained athletes.

The value of the combination of protein and carbohydrate to amplify the recovery process is that the increased insulin secretion with carbohydrate and protein may result in a greater stimulus for muscle glycogen storage. Optimizing the muscle glycogen storage has important implications for those athletes that are exercising more than two hours a day or twice a day, and strenuously at that! Since the purpose of post-exercise feeding is to replace the muscle glycogen and protect lean body mass ALL types of athletes should be encouraged to eat enough, especially women. For most of them, if they eat well over the 24 hours post exercise, that is all that is generally required."The most important thing here is the post exercise drink which should be carbohydrate and protein (approximately 80%-20% ratio)," says Tarnopolsky.From a weight stand point the 150-300 kcal of food is the equivalent of about 0.8 gram/kg of body weight of carbohydrate and 0.2 gram/kg of body weight of protein for most athletes, immediately after exercise and then again about 1 hour after exercise.

Some easy to obtain food choices would include low fat chocolate milk and liquid yogurts, fruit and cheese, pasta and meat sauces. Some sport dietitians feel that if athletes re-hydrate post exercise with fluids and carbohydrates within the first 15 minutes and continue to replace adequate carbs every 2 hours as suggested, then the post-event meal which should contain carbohydrate and protein should be okay. However a pure carbohydrate drink of 1 gram/kg of body weight immediately post exercise and again at 1 hour post-exercise would deliver about 440 kcal for a 55 kg female. This would mean that 25% of her daily dietary intake would be from simple sugar - no vitamins, minerals, protein, etc - not a great nutritional strategy in the long run.

Both male and female athletes involved in strenuous training (more than 5 times a week, 60 minutes daily or more), have an increase in their need for dietary protein. Fortunately, most of the athletes get enough protein, providing they are not energy restricting. However if athletes are energy restricting such as in the more aesthetic sports or where body weight has an impact upon performance (e.g. longer distance running, triathlons, rowing) they may not be getting sufficient protein, vitamins and minerals. Hence the added protein, vitamins and minerals in these sport nutrition recovery drinks may be of use. In fact, the "empty calorie" aspect of pure glucose/fructose type drinks is their largest downfall to their long-term use during training.

According to Tarnopolsky, the sport nutritional supplements are useful because of their ease of transport, the knowledge that their ratios of carbohydrate: protein are accurate, and that they are sterile. "The convenience of these products may be worth the higher financial cost to some athletes," he says.

KEY POINTS
Carbohydratetaken immediately post-exercise is rapidly stored in the muscle as glycogen, which can reduce recovery time between sessions and improve the quality of training during subsequent sessions.

Protein helps the muscle recover from, and adapt to, training.

Nutritional supplementsor food choices that contain both carbohydrate and protein are an easy way of combining the two macronutrients post-exercise in a convenient form. The overall effect is to amplify the recovery process.