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madie bailey- eating carbs can help a lot with you diet and workout, but you have to eat the right carbs to get a succesful workout

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Madie bailey- drinking water before and after can help you have a good workout. if you drink water before the work out it will prevent cramping.

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before a workout you can eat an hour or two before some examples for snacks are bananas, grilled chicken, sweet potatoes, oats, fruit and yogurt.

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Helena - Eating too much food or the wrong food before exercise could decrease performance, but you also can't eat nothing. Cards are easily digested.

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Merritt Bryant- Training... It is important for athletes to make sure that they are eating the right foods to give them enough energy to perform the way that they should that day. If athletes are eating chips and soda all day then they will begin to feel tired and wont want to push themselves as hard as they can that day.

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Merritt Bryant- Pre-event/exercise... A good last meal before a competition would be a smoothie that contains fruits, yogurt, protein powder, oats, and spinach.

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Coby Kidd-Training-It is good to eat your protein, fruits, and veggies because they are high in nutrients. Training helps you with your performance . I used to eat peanut butter sandwiches with no jelly because it is has protein and carbs in it before I train.

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Coby Kidd- Before you workout you should eat veggies or fruits 2 hours before your workout because they are high in nutrients. I sometimes  eat pickles so I won’t get cramps.

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Joseph eating protein helps with muscle growth. This helps  with getting stronger after working out and training. Some high protein foods are meats and beans.

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Pia b Recovery is very important for an athlete. You need to watch what you eat and make sure to stay very hydrated. You need to stay healthy since you won’t be able to stay active while you recover.

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Eating plenty of protein is good if you want to be able to stay active. Eating protein also helps you get full faster, which helps you not eat as much food. Protein shakes are a good source of protein for a meal. Pia b

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Joseph Eating a complex carb meal like fruits and whole grin foods can hep give an athlete energy.

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Joseph Athletes should drink plenty of water to say hydrated. Water will help the athletes have plenty of energy and process the food they eat.

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Caroline Gaharan- For recovery, you need to eat to eat protein to build muscle. Make sure you drink lots of water to replenish your body.

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Preston training is just as important as a healthy diet as it helps your body use useless fat and improves athletic performance

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eating carbs such as pasta and other food like that help you get more muscle mass to help you perform better later on. rebecca dellaera

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Brooke J- A tip for losing weight is to eat eggs for breakfast. Study shows that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 38 hours as well as lose more weight and body fat.

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eating plenty of protien is also an important part of training and preparing for a exersise. Healthy versions of protien such as lean meats are very nutritional and fuel your body. --lauren

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lauren- its important to drink a lot of water the day before and the day of your event so that you are fully hydrated

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Eleanor- As long as you eat the right carbs, it's beneficial.

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Ella- One of my fav breakfast is whole grain toast, eggs, and avocado. I like to put a little salsa on top. It's so good!

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Olivia, yes, you want to eat a full balanced meal. Give examples of types of protein to eat. Hard boiled eggs are common for athletes to eat.

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Emma- Good points. v8 offers a lot of vitamins and minerals but can be high in sodium. Love to hear what you use for swimming.

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Cam- Good suggestion about whey! It has a lot of benefits.

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Lily- chicken is a great choice but still make sure you choose the healthiest version. Avoid dark meat and fat cuts.

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Kaylee- meatballs- still want to keep it lean, I like to use lean meat so it has less fat.

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Colin- All great points. As a runner, I'm sure you don't want to drink too much close to the race.

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eleanor- drink lots of water, aviod a lot of carbs in your system and focus on vegetables or oats and fruits for he right source of energy.

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Ella Bissonnette; training- avoid dairy if you'll be out in the heat, but still try to get plenty of protein. An example would be an english muffin with peanut butter. Toast would make for a good source of Carbohydrates.

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Ella Bissonnette; Pre event- eat a protein packed breakfast but try to avoid milk. an example would be eggs and sausage. A carb packed lunch like pasta or bread would provide plenty of energy.

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Olivia Davis pre/event: Eating a full nutritious meal before before exercise is very important. Carbs are very good to eat before an event, as they provide you're body with energy.

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Olivia Davis training; Athletes need to eat a lot of protein such as meat and egg. Also drinking plenty of water is crucial.

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Brianna Kramer- Pre/Event: Water is the most important thing for athletes to have the day of a competition or practice. Water is so important because it replaces all the fluids you lose in sweat. Water also prevents heat stress and performance decreases that sometimes happen due to dehydration. As for food, athletes should eat a small snack an hour before like bananas, peanut butter, trail mix, or a power bar. That way the athlete's stomach won't feel empty an will be burning the calories they just ate.

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Emma Power- Drinking 2 to 3 cups of water 2-3 hours before a work out can help your body stay hydrated. Water or drinks like V8 can give your body potassium, sodium, and electrolytes that your body sweats out during an intense workout, which will in turn help you feel better during/ after a workout. Drinks like gatorade, however, give your body unnecessary sugars during/ before/ after a workout, that it doesn't need and you just worked so hard to burn them off.

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Cameron Kopp- eating protein a couple hours before working out or exercising will improve athletic performance because protein can increase muscle protein synthesis, leading to higher performance. Lighter proteins like Whey will generally give the best results.

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Lily Pendleton -Pre Event: People who are about to compete in a competition or game should always have a valuable and nutritious meal. Protein such as chicken is a good thing to eat before a game. But, one should not eat too close to game time so the body has time to digest what has been eaten before the game.

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Sterling Kalnins- Pre-Event: Avoid eating fatty foods before events as they slow digestion. Training: Spread out eating foods with protein throughout the day as they support growth and re-build damaged muscles.

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Kaylee- A. Training: Its good to eat pasta and meatballs for an athlete because you can get 55 to 60 percent of carbohydrates from pasta.
Pre-Event: If you have a sensitive stomach, the best drink to have is tons of water to make sure you don’t get dehydrated during a competition.

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Colin Chapman -From a drink standpoint, I like to cut off all of my drinking about 2 1/2 hours before I have to race, as this gives me enough time to get the drink out of my body and still get its benefits before competition time. I tend to just stick with water the day of a race, or workout, but I will occasionally drink sports drinks such as Gatorade or Powerade if I feel like I need a little more boost from the sugar.

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Colin Chapman- Light proteins are the best preparation options for pre-competition meals, for example, when I am running a meet or workout, I like to give my body enough time to properly digest the snack before I have to compete, so I tend to stay away from heavy carbs and most types of meat. I also recommend staying clear from dairy products the day of the competitive event. The body typically does not have enough time to properly digest and gain nutrients from these foods in enough time before you would have to participate in the event. These foods would most likely stay in your stomach and possible hinder your performance, so light proteins and very light carbs are best.

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Becca- I would avoid dairy before a workout! Stick with water or sports drinks but still check the labels. Some are loaded with unnecessary sugar!

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Preston  - Def stick with water! Drinks loaded with sugar would not benefit.

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Sarah- I like how you said to wait long enough for your body to digest.

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Hannah- You're right about sticking with the foods that you know sit well with your body. There are good and bad carbs! Choose the right carbs.

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Abby- yogurt and bananas are great choices as snacks!

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Becca Dell'Aera- before working out, or sports or other activities, people usually eat and drink things to build up muscle and other things. Unfortunately when people drink things that have dairy usually cause upsets stomachs and make it more difficult to finish a tast they started.

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Preston- Carbs are a good source of food to enjoy before any training like Bread and pasta Water is always The best drink before a training experience some people get so nervous before a game or training but that is the last thing your body need.

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Sarah- Eating a healthy and nutrient full meal before working out is essential for athletes. Eating foods such as bananas, grains, yogurt, etc. is a good idea. However, it is important for athletes to eat hours prior to working out in order to allow you body to digest and use the food for energy.

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Hannah Denney- Pre-event exercise: Many athletes try carb-loading right before a big race or game. But many to not know that the food you think is helping, actually is doing the opposite. These foods you put into your body can upset your stomach and limit you from doing your best. To not try to eat foods you would normal eat on a day to day basis, they can cause diarrhea along with stomach cramps. You should consider carb loading two-three days ahead instead of the night before. As for the foods try bread, rice, pasta, and potatoes. If done correctly, carb-loading can help with endurance and create more energy. If you are looking what to eat right before a race, wait about three-four hours prior and try fruit.

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Sarah- Water is important for athletes in order to stay hydrated and feel energized during their workout. Another drink that is beneficial to athletes is Gatorade or Powerade. Both of those drinks replenish electrolytes that are lost through sweat.

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abby- pre-event/exercise: athletes want to be careful about timing with the foods they consume. for those with sensitive stomachs, it would be good to consume grains and carbohydrates. Another good option to help is bananas or yogurt, but making sure it is at least 2 hours before you compete.

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abby- training: athletes need to get plenty of protein. some good protein sources could include chicken, steak, and eggs are good for athletes. along with the protein it is important to be drinking plenty of water to stay hydrated.

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Leah- carbs def give us energy for our workouts. You listed sugar but I would be careful sugar intake because sugar can take a toll on your body. I would suggest fruits instead of sugar.

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leah-  carbs would be a good source to eat before a competition like bread, rice, and pasta. water is a very good source of beverage because it keeps you hydrated. Raisins, oatmeal, and sugar are also good to eat. Eating a healthy meal is also good for you. stay away from fatty foods.

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Manas- You provided great examples! I love how you said a liquid diet such as shakes and smoothies. Some people get really nervous and can't eat. Not eating would not benefit the body and you need a good source of energy. I like to add chia or flax seeds to my smoothies to get those extra vitamins and minerals.

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Manas Palaparti(training)- An athlete should consume a lot of carbs and protein in their diet. One good recipe is beans (protein) and rice (carbs). Lots of athletes say that eating a banana and getting potassium helps a lot with relaxing the muscles. As well as drinking plenty of water.

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Manas Palaparti(pre-event)-  They should eat a high carbohydrate meals every day to keep glycogen stores full and make the most of your training sessions. If your stomach is easily upset, try liquid meals drink more shakes, blended meals etc. All of these meals should be taken an hour or so prior to avoid throwing up right after.

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Amy- Water is the best source of beverage. Include some examples of fruits and vegetables. I would suggest eating healthy carbs such as whole grains. Load your baked potato with greek yogurt, broc, and low fat cheese.

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Amy - Good foods to eat before a competition: baked potato, fruits and veggies, bagel, low fat milk

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Amy-  it is important that an athlete drinks lots of fluids especially water before competition to keep their body hydrated

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An athlete should stretch well before doing a workout or any physical activity.

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Madelyn- I love your idea about peanut butter being a good source of protein. Energy bars and protein bars are easy on the go snacks.

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Lauren B- Great ideas! Fatty foods would cause bloating and you don't want to be uncomfortable before your workout.

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Madelyn Spencer pre event/ exercise- peanut butter is a good food option for after a competition because it is high in protein and your body needs to repair the torn muscles with protein.

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Madelyn Spencer training- eating pasta after a hard workout is best because your muscles use the energy for nourishment rather fat storage so you can eat a decent amount of carbs

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Lauren Beaver pre-event/exercise: It is important to eat a super healthy meal before performing in an athletic activity. Consuming lots of protein and staying away from fatty foods is crucial for athletes.

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Lauren Beaver Training: An athlete should always have plenty of protein in their diet, such as chicken, steak, and eggs. Along with a protein they should have veggies, fruit, and a starchy food like potatoes or rice. According to a sports physical therapist, drinking lots of water and having electrolytes helps keep them hydrated and give them energy.

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Nidhisha- You provided great examples! A warm shower sounds very beneficial. I hope you learned something new to help you before your volleyball games.

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Nidhisha Kancharla-     Training: A good meal that an athlete should have is a homemade chicken bowl. It includes rice(carb), chicken(protein), avocado(healthy fat) and any other vegetable or topping that the athlete wants. Also, trainers and therapists say a warm shower will relax muscles and drinking a warm glass of milk before bed will give the athlete necessary chemicals to perform better.

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Nidhisha Kancharla-  Pre- event/ exercise:If someone has a sensitive stomach, they can drink gatorade or eat carb rich healthy food such as bananas, dried fruit, or an apple, an hour prior.

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b.  Pre-event/exercise

o    The last meal before a competition or intense exercise should be complex carb-rich meal (grains, fruit, starchy veggies, milk, and yogurt) 2-4 hours before training or competition.

o     If you have a sensitive stomach, consume the last meal 4 hours before and sip on a sport drink or easily digestible carbohydrate-filled snack in the hour prior.

o    The last meal before a competition or intense exercise should include a moderate amount of protein and be low in fat and fiber rich foods.

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a.  Training

o    Conditioning and nutrition is the key to top athletic performance.  Daily food choices can make a difference between a good performance and a poor one.

o    Athletes who eat a varied, nutrient dense diet following the dietary guidelines do not need sports bars or dietary supplements.

o    Athletes need to get 55 to 60 percent of their calories from carbohydrates.

o    Athletes need to get 20 to 25 percent of their calories from fat.

o    Athletes need to get 15 to 20 percent from protein.