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.
An hour before a workout, eat around 45 grams of carbs with a small amount of protein: 1  Half a slice of whole wheat bread with one tablespoon crunchy peanut butter. 2  Some crackers with an ounce of cheese. 3  Quarter cup of sliced grapes mixed into half a cup of cottage cheese. 4  Fruit smoothie made with soy milk.