To help you perform your best during exercise, here are some simple nutrition tips to follow before you start:

1. Timing:

   • Big Meals: Have a large meal 3 to 4 hours before you exercise.
   • Small Meals or Snacks: If you’re having a light snack, eat it 30 to 60 minutes before working out.

2. What to Eat:

   • Carbohydrates: Try to eat about 1 to 4 grams of carbs for every kilogram of your body weight. This gives you energy.
   • Proteins: Add around 10 to 20 grams of protein to help your body recover after exercising.

3. Stay Hydrated:

   • Drink about 500 to 600 milliliters of water (that’s roughly 2 to 3 cups) 2 to 3 hours before you start your workout.

By following these tips, you can boost your endurance and strength, and improve your overall performance!