When to eat

Beyond focusing on what to eat when you're physically active, also consider when you eat. The two important times to focus on are just before and immediately after exercise.

Pre-exercise: As a general rule, eat a snack or small meal one to four hours before exercise. A good choice is carbohydrate-containing foods with moderate to low protein and fat. The carbohydrates in the meal will help fuel your workout, but with lower protein and fat, digestion will be quicker, reducing the possibility of gastrointestinal discomfort. Examples include:

• Greek yogurt with fruit
• Banana with peanut butter
• Oatmeal and berries
• Turkey sandwich

Post-exercise: After your workout, eat a snack or meal consisting of both carbohydrates and protein. The carbohydrates help replenish the glycogen lost in your muscles during your workout, while protein provides amino acids that facilitate muscle repair and rebuilding. Depending on the time of your workout, you can either eat a snack followed by a meal two to four hours later, or you can go straight for a meal. A few post-workout snack ideas include:

• Tuna on a whole-grain wrap
• Low-fat chocolate milk
• Fruit smoothie with Greek yogurt
• String cheese with an apple