From a granola bar to a poptart, athletes Kiley Bowman and Justin Wilshusen understand that not fueling their bodies before a game can affect their performance. One of the five tips to maximize your workouts is eating or drinking before an exercise, according to Mayo Clinic. It “allows you to work out for a longer time or at a higher intensity. If you don’t eat, you might feel slow-moving or lightheaded when you exercise.”

During beach volleyball season, Bowman enjoys a blueberry RXBAR to keep her energized when exercising.

“I like the blueberry one, it has egg whites and dates in it,” Bowman said. A combination of egg whites and dates can provide a sustaining energy source and helps with muscle recovery before a workout. according to Healthline. Staying hydrated is important to Bowman in addition to nutrient heavy foods before games.

In a day Bowman drinks three to four bottles of her 32 oz water bottle. At tournaments, she enjoys an electrolyte drink consisting of salts. After a game, to re energize she enjoys Chipotle. Bowman usually orders a bowl with brown rice, chicken, guacamole, and corn.

On the other hand, during track season, Wilshusen prefers an oreo or original strawberry poptart with a white monster. Wilshusen believes it is important to have something, even just a little bit of something to fill your stomach.

Not only does eating something before a game matter, but eating something after exercise improves energy levels, enhances focus/mental clarity, better endurance, and muscle protection.

For nutrition after a meet, Wilshusen likes to order food from Wingstop. He usually orders 20 piece boneless buffalo wings. Eating a snack before exercise and having a good meal after exercise allows these athletes to stay sharp, energized, and light on their feet when it comes time to perform.