5 tips to maximize your workouts from http://www.mayoclinic.org
1. Eat a healthy breakfast
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar might be low. If you don’t eat, you might feel sluggish or lightheaded when you exercise.
2. Size matters
Eating too much before you exercise can leave you feeling sluggish. Eating too little might not give you the energy to keep you feeling strong throughout your workout.
3. Snack well
Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won’t give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs.
4. Eat after you exercise
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
5. Drink up
Don’t forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration. Water is generally the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body’s electrolyte balance and give you a bit more energy because they contain carbohydrates.