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Nutrition plays a critical role in muscular fitness. The best source of energy for any type of activity (aerobic and anaerobic) is provided by complex carbohydrates, as implied by this basic guide that pinpoints what to eat before, during, and after any type of exercise routine:

• About 2 hours before your workout, eat a low-fat snack that is high in carbohydrates (like pretzels or bananas). Also, drink about 20 ounces of water to optimize endurance and maintain normal body temperature.

• Continue drinking 4-6 ounces of water every 15-30 minutes during your workout. If you work out for over 90 minutes, a sports drink (made of electrolytes and simple carbohydrates) or a carbohydrate snack (like dried fruits) can be consumed.

• Immediately after your workout, replace the glycogen your muscles have lost by consuming a carbohydrate-rich snack. Also, drink a lot of fluid to replace the water lost. About an hour or two after your work out, eat a protein rich meal (like chicken or tuna).

Tailoring your diet to your fitness goals can help you achieve the results you desire faster and more effectively. For the purpose of toning, daily caloric intake should be divided as such: 60% from carbohydrates, 25% from fat, and 15% from protein.

If you are building muscles, you need to increase your caloric protein intake to 20% and, in turn, decrease fat intake. Further, it is suggested that body builders... Sign-up Above to Read More!

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