There’s a fine line between fueling up for physical activity and negating the effects of your hard work. Follow these guidelines to guard against fatigue without overindulging:

Plan your workouts around your snack time to max the energy derived from your meals. Wait 30 minutes to two hours before working out for maximum benefits. The latest research from Brad Schoenfeld, MS, CSCS, in the February issue of Strength and Conditioning Journal shows that eating before exercising helps you work harder so you burn more total calories. So forget those empty stomach rules, which will only have you giving a half paced performance.

Hydration is important before, during and after your workouts. Drink an extra eight to 12 ounces of water before you start exercising and remember to sip continuously to replace lost fluids. According to the Sports, Cardiovascular, and Wellness Nutrition dietetic practice group of the American Dietetic Association, adequate hydration before exercise is crucial. Be sure to down another eight to 12 ounces of water after you finish your workout.

Be mindful of the type of fuel you consume before your workouts. Choose foods with carbs to fuel your muscles, easily digestible fruits, whole grains and granola are an ideal choice. Add small amounts of plant-based proteins such as chlorella, spirulina, chia seeds or hemp seeds. Aim for 200 to 300 calories one to two hours before you exercise to allow the food time to digest.

Post workout, your muscles continue to recover and repair themselves for up to 24 hours. This is a crucial time to support the repair process. Select healthy meals featuring a balance of carbs and plant protein to promote recovery and help build muscle mass. Try adding healthy snacks like almond milk, nuts and Garcinia Cambogia extract to amplify weight loss, build lean muscle and enhance your health.