Consume a balanced meal of carbohydrates, proteins, and fats 2-3 hours before exercise.
For those who prefer something lighter, a small snack 30-60 minutes before activity can also be effective.
For workouts lasting longer than an hour, consider replenishing with a source of simple carbohydrates and electrolytes, such as a sports drink.
Focus on protein and carbohydrates to aid in muscle recovery and glycogen repletion.
A 3:1 ratio of carbohydrates to protein is often recommended.