Eating to Reach Health Goals

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