7 Simple Tips for a Healthier Gaming Routine

Today, gaming is more than just a hobby—it's a lifestyle, a profession, and a means of self-expression. Whether you're a casual gamer or aspiring to a career in esports, your health and well-being are crucial for sustained performance. However, prolonged sitting, irregular schedules, and mental strain can negatively impact both body and mind. That's why we've prepared 7 simple yet effective tips to help you establish a healthier gaming routine.​

1. Regular Movement – Even 5 Minutes Count

Spending hours at the computer takes a toll on your back, neck, and wrists. Exercise doesn't have to mean an hour at the gym. Every 60–90 minutes, take a few minutes for a quick stretch, squats, or push-ups. Your body—and your focus—will thank you.​

Tip: Set reminders for breaks and movement—use smartwatches or apps to help you stay on track.​

2. Hydration – Essential Fuel for the Brain

The brain is largely composed of water. When you're dehydrated, your attention, reaction time, and endurance decrease. Coffee or energy drinks might give you a short-term boost, but water is what your body truly needs.​

Tip: Always keep a water bottle within reach. If plain water isn't appealing, add lemon, mint, or EVOLVE.​

3. Quality Sleep – The Best Gaming Hack

It's not the most exciting advice, but it's true: sleep is vital for recovery, memory, and mood. Aim for 7–9 hours of sleep each night. Sleep deprivation hampers gaming performance more than any bad team ever could.​

Tip: Establish an evening routine without screens at least 30 minutes before bedtime and check out our product RELOAD to enhance deep sleep phases.​

4. Balanced Diet – Energy Without the Crashes

Food isn't just about satiety; it's about how it helps or hinders you throughout the day. Quick sugars might give you a temporary boost, but the subsequent energy crash can ruin your entire gaming session. Opt for proteins, complex carbohydrates, and healthy fats instead.​

Tip: Keep healthy snacks on hand—like nuts, dried fruits, or protein bars.​

5. Blue Light Protection – More Than Just Hype

Blue light from monitors and phones in the evening affects melatonin production, the sleep hormone. The result is difficulty falling asleep and poorer sleep quality. Filters or glasses with blue light protection offer a simple solution.​

Tip: Activate "night mode" on all your devices—most can do this automatically nowadays.​

6. Mental Rest – Not Just AFK, But Truly OFF

Your brain needs breaks just like your body. Constant stimulation from games, social media, or notifications can overwhelm it. Each day, find a moment of silence—whether it's going for a walk, reading a book, or simply sitting and breathing.​

Tip: Try a 5-minute meditation using apps like Headspace or Insight Timer—it could become your new secret buff.​

7. Supplements for Gamers – Support in GG Style

Modern gamers prepare for matches not just in-game but also physically and mentally. Supplements like BOOST (for energy and focus), RELOAD (for recovery), or EVOLVE (for long-term performance and overall health thanks to antioxidants, electrolytes, and vitamins) from INSTINKT are designed specifically for gamers' needs. They offer clean ingredients, proven effects, and a style that matches gaming aesthetics.​

Tip: Combine a healthy routine with smart supplements—your body and mind will thank you.​

In Conclusion:

Being a gamer today means more than just playing well. It means taking care of yourself so you can progress further—both in gaming and personally. Start gradually. Introduce one new habit each week and observe how your performance, energy, and overall well-being improve.

Want to learn more about how INSTINKT can help you become a better gamer? Explore our products and join the community of those who take it seriously—and healthily.

FAQ

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Yes, our products are not regulated and you can use them in a computer game competition.

We are a Czech company focused on the development and production of nutritional supplements for professional e-sport gamers as well as for casual players of competitive games.

Products:

  • BOOST –  is used to increase performance and the condition for better results in gaming. The composition of carefully selected ingredients provides energyBOOST and adaptogen nootropic plants increase cognitive brain function.
  • RELOAD –  is used to improve sleep and regenerate the body. Gamers are the most affected group with impaired sleep quality due to irregular sleep and the negative effect of blue light from monitors before bedtime.
  • EVOLVE – focuses on comprehensive health and personal performance support. It serves to supply natural energy, improve cognitive functions of the brain, support eyesight, support metabolism along with antioxidant effects and supply vitamins with electrolytes for the best possible overall body function.

RELOAD is the first dietary supplement of its kind developed specifically for gamers. The combination of carefully selected ingredients improves the quality of deep sleep (REM) and supports the regeneration of the body, brain, stress relief and provides a good condition for better results the next day.

  • It is taken 1-2 hours before bedtime.
  • Long-term effect of increased sleep quality.

The pill is an ideal form for 4 reasons:

  1. PURE MIXTURE
    In a pill form, you can simply put in only those ingredients that you really want to have in it and have them work. Liquids are very unstable and most energy drinks therefore contain by-products and undesirable pollutants such as preservatives, colorants and flavors.
  2. WITHOUT CO2
    Energy drinks contain gas, which bothers most people. The feeling of a bloated belly is not pleasant and certainly not during a game session. One pill contains exactly the same energy as drinking two energy drinks.
  3. NO SUGAR
    Sugar is not a good source of energy. With a pill, however, you can forgo sugar and sweeteners. To make an energy drink taste that good, you have to put a lot of sugar in it: Up to 25 sugar cubes per 1 liter. Not only can sugar possibly make you fat, it only provides an instant energy boost that drops off very quickly. The side effects such as restlessness, nervousness and an unpleasant tremor quickly set in.
  4. CHEAPER
    Even if it doesn't seem like it, taking pills is actually cheaper than consuming coffee or energy drinks.
    1 pill = 2 energy drinks = 3 cups of coffee
    • PILL: Price for one approx0,37 EUR
    • ENERGY DRINK: Preis for 2 ca. 2,5 EUR
    • COFFEE: Price for 3 cups at home ca. 6 EUR

EVOLVE is the first dietary supplement of its kind that focuses on the comprehensive improvement of health and personal performance. The composition contains natural substances that support the human body in a wide range and, unlike ordinary energy drinks, it does not contain any sugar. The composition also contains a mix of important electrolytes and vitamins that will strengthen immunity and overall health.

BOOST is a dietary supplement packed with the most effective substances for increasing energy, concentration and accelerating reactions. Experienced chemists from the pharmaceutical field and nutrition experts participated in the development of the composition. We have created a perfect combination of substances that react with each other and help to achieve better results.

  • It is used about 30 minutes before the performance
  • Duration of action 4-6 hours

Health is the highest priority for us. Our products contain an adequate dose of ingredients that are completely safe for the body. All ingredients in the composition are approved by the European Union and classified as harmless. The products are also registered in the Czech Republic (SZÚ) and approved for sale throughout the EU.

Each RELOAD and BOOST pack contains 60 pills.

How to use Instinkt?

BOOST

  • Is used about 30 minutes before the performance
  • Duration of effect approx. 4-6 hours

RELOAD

  • Is used approx. 1-2 hours before going to bed
  • Long-term effect due to increased sleep quality

EVOLVE

  • Mix 2 scoops (9.6g) well in 500ml of water (any undissolved precipitates are fine)
  • You can take 2 drinks a day. We recommend a break of at least 3 hours between drinks

You can pay your order online through our e-shop by credit card or Paypal.

We ship the ordered goods within 24 hours. The package is usually delivered within the countries of the European Union in 2-3 working days after the shipment. We deliver the package directly to your home. You will be regularly informed about the status of the shipment by e-mail. The link to track the shipment is in the e-mail confirming your order.

You can return the goods ordered on our website undamaged and unopened without giving any reason within 14 days after purchase. A detailed procedure for complaints or returns can be found in the Terms and Conditions.

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