Before setting out on a workout, it's important you have the right
kinds of food and fluids in your system to fuel it up for work.
You need foods and fluids in the right amount to keep you hydrated and
give a steady supply of glucose to your body so you can concentrate,
have enough energy to workout and burn those calories you don't need.

Before working out, at least an hour to the time, hydrate with water,
have some carbohydrate with protein, fruits and vegetables. For
instance, whole grain cereals with skimmed milk or low fat yogurt,
brown rice with turkey, and banana or apple. This will serve as a
healthy and nutritious meal that is not too heavy and won't make you
feel sluggish when you workout. You can have juice as fluid to keep
you hydrated in addition to water. Avoid saturated fats, heavy
carbohydrates and proteins that are hard to digest which can make you
feel sluggish.

Having the wrong foods in your system before workout can cause a
setback in your workout, also working out on empty stomach does harm
to the body. Eating a nutritious meal before workout prevents the
muscles from using up their energy stores and deplete the body in the
course of working out. So, instead of burning fats, you are actually
losing valuable muscle tissue.

If your routine is to rush off to the gym or workout immediately you
get out of bed with empty stomach or just a glass of juice, you should
know that while asleep, your body has been on a fast and so by the
time you wake up, your blood sugar would be getting close to low.
Having just a glass of juice will cause a surge in your blood sugar
level that will crash in no time, leaving you weak and without much
fuel for your workout. But if you would add some carbohydrate with
protein like whole grain cereal with skim milk, then you will have a
steady supply of energy to keep you throughout your workout.
Ensure you are fueled up with a nutritious, healthy meal before
working out, in order to maximize your workout ability.

Source www.9jatrend.com