Eating and drinking nutritious foods can help you build muscle and sustain enough energy for tough workouts.

The Academy of Nutrition and Dietetics advises:

• Eat plenty of carbs before a muscle-building workout.
• Skip energy gels, bites and drinks unless you’re an athlete training hard for longer than an hour at a stretch. For the average exerciser, healthier foods and water can replenish fluids and electrolytes.
• Eat breakfast before your workout to give you energy. Don’t use exercise as an excuse to eat unhealthy fare.
• Choose foods that balance proteins and carbohydrates, such as half a turkey sandwich on whole wheat, yogurt or a glass of chocolate milk.

Source: HealthDay