DON'T exercise on an empty stomach.
For a standard hour-long workout — lifting, running, cycling — "you need to make sure you have a combination of carbs and protein" to provide a stream of energy during strenuous exercise and nutrients to repair muscle afterward, according to Manuel Villacorta, registered dietician and author of Peruvian Power Foods.
4. Fruit Smoothies
6. Egg Whites
7. Dried Fruit
8. Whole Grain Toast
9. Chicken Breast and Brown Rice
If you are working out after lunch or dinner, you want to eat something that will sit well, provide you with a good deal of usable fuel, and have minimal fat. The complex carbohydrates in brown rice help sustain energy production while chicken or tofu will provide protein for muscle repair after your workout. If you prefer, you can substitute brown rice with sweet potatoes, quinoa, or other whole grains/starchy vegetables.
You definitely should avoid rich foods that will take longer to digest and likely make you uncomfortable while exercising.
10. Greek Yogurt
REMEMBER: EAT SOMETHING
For people trying to tone and lose fat, "there is a myth that by not eating, they are going to go into further deficit and lose more fat. In reality, their bodies may shut down and not lose anything," said Villacorta.