Muscle building training usually takes only 30-60 minutes (except for professionals). Salt is not very interesting. Is to maintain electrolyte metabolism. Replenish when you sweat. Sugar also depends. Drinking in advance is not too particular. When you drink in training, you need to consider absorption. Generally speaking, glucose (that is, it can be directly injected into blood vessels, and pharmacies are cheap) and fructose are both suitable and not necessarily needed. If you have hypoglycemia, excessive exercise intensity and hunger, you should use it.