What to eat an hour before you hit the road or pool, bike, or mat for optimal results. If you drink beet juice as a supplement for 15 consecutive days, this will increase your endurance. The juice’s natural nitrates dilate blood vessels and increase blood flow, bringing more oxygen to muscles, which eases the burden on the heart. Other foods with high nitrate concentration are celery, arugula, and spinach. The sugar in bananas enters the blood stream a little quicker than other fruits, Sass says, which means it fuels your fitness faster. It’s easy on the digestive system, too, and is a great source of potassium, reducing your chance of muscle cramps. It also replenishes your body with the electrolytes you lose from sweat. Though you probably rely on your cup as an energy boost, your morning jolt can help you at the gym, too. Coffee improves endurance and strengthens your legwork. You might even find yourself enjoying your workout more. Not a coffee drinker? Tea works, too. Cutting carbs in hopes of shedding pounds? That’s not how it works. Your body can’t burn fat without the energy carbohydrates provide. Without them, you’ll quickly feel fatigued and break down your body’s protein deposits to use as energy. Though it’s not your best choice for nutrients, this basic starch provides an inexpensive dose of carbohydrates without all the fibre of brown or wild rice, making it stomach-cramp free. Add honey, berries or peanut butter to make nutrient-dense balls and just a pinch of salt to balance electrolytes. An hour before you begin your workout, try yogurt for its high ratio of roughly three grams of protein for every carbohydrate. By the time you complete your reps, the protein will have been absorbed into the small intestine, helping you repair and build muscle.