You cannot out train poor nutrition or hydration.

Hydration Guidelines 

• ½ of your body weight in water everyday
• Pre-Training: Minimum of 16oz within 2 hours of training
• During Training: 4-6 gulps every 10-15 minutes
• Post-Training: Minimum of 20oz directly following training 

Nutrition Guidelines 

• Pre-Training: You must eat within 2 hours of training 
  • Meal must contain a PROTEIN, FAT, and COMPLEX CARBOHYDRATE. 
• Post-Training: Plan to eat within 30 minutes of training
  • Bring a protein shake or have a meal directly after your training.
• Do not train on an empty stomach. 
  • Something is better than nothing. Pack a bar or stop and grab some fruit and a bag of nuts.