Avoid higher fat meals for up to four hours before workouts

A University of Maryland School of Medicine Baltimore study reported that a high fat meal blunts the ability of nitric oxide NO to dilate blood vessels for up to four hours. That means less blood flow to muscles and less of a muscle pump, which is even more costly if you ve invested in an NO supplement. In the four hours before your workout, avoid eating large amounts of fats, such as the obvious fast food fare and packaged foods even if you re in a mass gaining phase.