Consume more complex carbohydrates, such as brown rice, brown pasta and whole wheat bread, one to two weeks before you begin your
training program. Complex carbs contain energy in the form of glucose, which will provide your muscles
with the necessary fuel before you begin training. Complex carbs contain essential nutrients and minerals that will help your body develop after working out. A slice of wheat bread, or one half cup of white or brown rice, is a serving of complex carbs.