A snack should be an hour to an hour and a half before a workout. The size of the meal is also important because the exercise can hinder the digestion of the food.
If you are doing fitness exercises, eat almonds, avocado or just drink coffee before a workout. These three products will stimulate the secretion of the hormone dopamine, which is important for motivation, energy and muscle function.
A good choice of food is salmon, beef, sardines and berries. If you want to increase muscle mass, you need to increase the level of insulin immediately before exercise.
You can achieve this if you eat a clean portion of protein such as fish, turkey or egg white and add some carbohydrates with the help of integral rice.