Bro, you’re super fit. You avoid the terrible stuff, stay committed to leg day, and hit the weights hard. However, in the event that you need your body to keep performing like a finely tuned machine, then you’ve gotta put in the high-octane fuel—and that implies getting the right nourishment before your workouts.

Despite the fact that you might be enticed to skip the calories, don’t. Not eating before a workout can bring about low glucose, which prompts vertigo and weariness. “In the event that I don’t have my pre-exercise meal, my workout isn’t the same and it feels like a waste,” says Manuel Villacorta, R.D., creator of Eating Free and Peruvian Power Foods. “If you fuel up effectively, you’ll work out harder.”

Repeat: fuel effectively. Binge eating garbage will simply be counterproductive, and can leave you feeling nauseous. So get the good stuff—it’ll amplify your ENERGY, and increase your GAINS.