Don’t skip carbohydrates! They are fuel for your muscles.

Ideally, you should fuel your body about 1 to 3 hours pre-workout, depending on how your body tolerates food. Try different times and see what works best for you.

Suggestions for pre-workout foods:

• A peanut butter and banana or PBJ sandwich, preferably on whole wheat or whole grain bread
• Greek yogurt with berries
• Oatmeal with low-fat milk and fruit
• Apple and peanut or almond butter
• Handful of nuts and raisins (two parts raisins: one part nuts)

Ideally, you should fuel your body about 15-20 minutes post-workout.

Suggestions for post-workout snacks:

• Post-workout smoothie made with low-fat milk and fruit
• Low-fat chocolate milk
• Turkey on a whole-grain wrap with veggies
• Yogurt with berries