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Diet concept is applied to everyone irrespective of age, gender, beginner, advanced person.
Being fit is primarily about what you eat, the kind of exercise you do or any other physical work.
Treat your body as a machine and remember that if you put dirty fuel in to any machine than it will not work like a champ same as if you put dirty foods in your body than your body doesn't work to its full capacity.
The foods you eat before the workout will give you energy to perform best in the workout.
Before 1 hour of workout.
1.Protein- First food you need to eat is sufficient amount of protein. Now, what happen is when you do any physical work or resistant training or playing some game than your body is damaging your muscles. This damage is necessary to build more muscles. Now, protein helps you to replenish the muscles or to repair muscles.
Before 30 minutes of workout.
2.Carbohydrates- The best source of energy is carbohydrates. It can make your energy level up during the workout but remember do not eat simple carbohydrates because it has rush energy and in the middle of your workout you will feel tired so go for complex carbohydrates, it is slow digesting carbohydrates and will make you full of energy.
Before 15 minutes of workout.
3.Caffeine- This is not necessary, but if you have it than your performance in the workout is going to the next level. Caffeine can be found in tea, green tea, coffee.
The amount of food can measure according to your colories breakdown DO NOT over eat.