Improve your meal time management skills

Be punctual with your meal times. Eat every few hours so your body has enough nutrients to perform and function better. Meals before and after a workout are very important. Increase protein intake before or after lifting weights. You can eat 30 minutes to 3 hours before exercise, depending on your body's needs.

After a race or a heavy training session, you definitely must not forget a meal on time to regain "fuel" in the body. The post-workout meal is one of the most concerned topics in the diet for athletes. This is the time when you need to replenish protein and carbohydrates to restore glycogen in the body and repair muscles. The four hours immediately after a workout is an important time to receive new glycogen to replace what you expended during exercise.