Nutrition plays a big role in your ability to engage in an intense and productive workout. How and what you eat in the hours leading up to your workout can determine whether or not your energy, focus, and performance is at its peak.

Here are some simple guidelines to eating right before your workout:
•Eat 1-2 hours before your workout. Eating too close to your workout could cause you to feel sick or feel sluggish while having your last meal too far in advance could leave you with few nutrients to fuel the workout.

•Consume a moderate amount of low-glycemic carbohydrates and protein as well as a very small amount of fat. (If you are currently eating low-carb then at least 25-30% of your days carbohydrates should be consumed during this meal).

•Examples of low-glycemic carbohydrates that will provide a slow release of glycogen (sugar) to the muscle during your intense workout are brown rice, sweet potatoes, sprouted grain bread, rice cakes, oatmeal, and fruit.

•Good sources of protein include egg whites, chicken breast, turkey, Greek yogurt, cottage cheese and protein shakes.

•Good sources of fat include almonds, nuts, natural peanut butter, or almond butter. However your carbohydrate and protein foods may contain enough fat making the addition of these fats unnecessary.

•Be sure to drink 16-32 oz. of water so that you are well hydrated. Being the slightest bit dehydrated will result in you feeling fatigued, lethargic, and your muscles (which are 70-75% water) functioning below par.