The only time to toss back some junk food carbs is 15 to 30 minutes prior to your workout when you need that quick fix. Up to fifty grams of carbs get burned during a heavy lifting session, so keeping your glycogen levels topped off will enhance your performance and prevent fatigue. And unknown to many, junk food carbs can give you that pump because it creates an insulin spike. When those fast-digesting sugars get absorbed into the blood stream, insulin levels will increase —ultimately widening your blood vessels.

Cool fact: bodybuilders will eat candy before a competition to get that pump and look more vascular.

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