Workout performance can fluctuate based on various factors, including nutrition, specifically pre and post-workout meals. Pre-workout meals play a crucial role in providing the necessary fuel for optimal performance, primarily through carbohydrates and protein. Carbohydrates, the body's quickest energy source, are vital during high-endurance and intense workouts like HIIT, sprinting, and power lifting. There are two types of carbohydrates: simple carbs, which are easily digested and provide immediate energy, and complex carbs, which offer a slower, sustained energy release. Simple carbs include fruits, honey, and sports gels, and should be consumed 30 to 60 minutes before exercising. In contrast, complex carbs from foods like whole grains and potatoes should be eaten 2 to 3 hours prior. It is generally advised not to eat immediately before a workout to avoid digestive discomfort and conflicting bodily demands. For longer training sessions, a combined intake of both simple and complex carbs may be beneficial, while shorter workouts can rely on just simple carbs for energy. Additionally, proper post-workout nutrition is essential for recovery and muscle repair following exercise, which also involves a balance of carbohydrates and proteins.