small meal with carbs and protein one to three hours before you exercise, and then a snack 15 to 20 minutes afterward to replenish energy stores and help muscles grow.
Pre-Exercise Fuel Choices
- Peanut butter and banana or PBJ sandwich
- Fruit slices with nut butter
- Greek yogurt or oatmeal and berries
- Handful of raisins and nuts
Post-Exercise Fuel Choices
- Whole-grain wrap with turkey
- Low-fat chocolate milk
- Low-fat milk and fruit smoothie
One study found that having more high-fiber foods — something most people