1. Red Bull

Red Bull gives a fast lift through caffeine and taurine. Drink it 20–30 minutes before you start for peak focus. It helps with fast-paced rooms and rapid problem solving. Don’t overdo it; too much caffeine can cause jitters.

2. Bananas

Bananas provide potassium and slow-release carbohydrates. They keep your energy level stable during long games. Eat one 30-60 minutes before the session. They also help reduce muscle cramps if your game involves movement.

3. Dark chocolate

Dark chocolate improves concentration and mood. Choose 70% cocoa or higher for the best effect. A small piece provides a light sugar lift without a crash. Keep portions small to avoid overstimulation.

4. Nuts and seeds

Almonds, walnuts, and pumpkin seeds support cognitive function. They contain healthy fats, magnesium, and vitamin E. Snack on a small handful an hour before playing. This helps maintain focus through challenging puzzles.

5. Water – essential for peak performance

Even mild dehydration reduces focus and slows reaction time. Drink a glass 20 minutes before the game begins. Sip continuously during breaks when allowed. Hydration pairs well with energy snacks or drinks.

6. Small balanced meals

Eat light meals with protein and complex carbs for steady energy. Try yogurt, oatmeal, or a small sandwich. Avoid greasy meals that make you sluggish or sleepy. Do not overeat within two hours of your session.

Timing strategies for best results

• Consume caffeine 20–30 minutes before your game.
• Eat slow-release carbs 30–60 minutes ahead of play.
• Hydrate continuously, not all at once.
• Test snacks in practice to find what works best.

What to avoid before playing

• Heavy, greasy meals that cause drowsiness.
• Too much sugar that triggers an energy crash.
• Alcohol, which slows thinking and reactions. Most escape rooms do not allow players to be heavily intoxicated when playing a room.