St. Jude Children's Research Hospital is located in Memphis, Tennessee.
Brown rice with chicken: If you tend to exercise after lunch or dinner, avoid rich foods and have a simple dish of brown rice with chicken or tofu. It's a bland meal that sits well and provides a good amount of carbs and protein, says Meine.
Two or three hours before a moderate intensity workout, a somewhat complex meal like a sandwich on whole grain bread with lean protein, roasted vegetables and avocado is a good option because you'll have time for your food to get digested and absorbed from your GI tract into your blood, says Sass.f you eat two to three hours before, you'll have time for your food to digest and be absorb from your GI tract into your blood. Therefore, you can eat a more complex meal containing protein, fat and fiber, which take longer to break down.