What should you eat and drink before your training sessions?

It's a great question, as your pre-workout choices in food and beverage can make or break your training session.  Here are 3 things to help you get the most out of your training:

1. Proteins and Fats sit heavier in the stomach, compared to carbohydrates.  Proteins and Fats take longer to digest, so eating a lot of them before a training session can make you feel sluggish and nauseous.  Some simple sugar carbohydrates like fruit provide the body with a good mixture of slow and long-lasting energy, and won't make you feel bloated.  Bananas, apples, oranges, strawberries, and blueberries are great choices for a pre-workout meal.  If you do eat a larger meal containing fats and protein, try to give yourself a couple of hours between eating and training for the best results.

2. Hydration is key!  4 out of 5 times when an athlete complains of feeling sluggish and weak, it is because they are dehydrated.  Getting in ample water before you train will make a world of difference in the way you perform.  Don't feel like you need sugary beverages for this...regular old H2O will work just fine.  Just a 2% reduction in your body's water levels will affect the way you feel during training.

3. Everyone is different, so there is no universal rule about the best pre-workout meal.  Some people train better on an empty stomach, while others need the influx of calories.  There will be some trial and error to discover what works best for you.  However, being hydrated and avoiding large meals before training is a rule of thumb for everyone.