Eat Breakfast
The level of glycogen in your liver can be substantially lower in the morning after hours of sleep, so you need to refuel your body. It is ideal to choose food items which contain all 3 macronutrients (carbohydrates, protein and fat). For instance, fresh fruit with a yogurt or peanut butter dip, toast with eggs and low fat cheese, or whole grain cereals with milk.
3 - 4 hours before workout
Eat foods high in carbohydrates, such as pasta, breads, fruits and smoothies. Drink plenty of water or sport drinks.
1 hour before workout
Have a snack of an energy bar, a granola bar, 1/2 bagel, large banana, or 4 to 5 graham crackers. Drink at least 12 oz of sport drink (usually 1 swallow or gulp equals about 1 oz).
During Breaks or time-outs
Drink water or sport drinks during time-outs. A sport drink will also give you fuel and replace sodium that is lost through sweat.
After Workout
Drink ~ 24 oz (3 cups) of water or sports drink for every pound of body weight that you have lost while exercising. Therefore it is good to weigh yourself before and after workout. Also check the color of your urine for hydration status. (The more yellow in color the urine, the more likely that you are dehydrated). Make sure to eat something within 30 mins of ending your workout.
Home 
