The wrong meals and snacks can thwart your attempts to exercise, burn calories and tone up.

The Academy of Nutrition and Dietetics suggests:

  • Don’t overestimate how many calories you are using through exercise. Remember that walking or running a mile only burns around 100 calories.
  • Don’t consume too many calories before a morning workout. Instead, make sure you’re hydrated and opt for a small snack that’s rich in carbohydrates.
  • Eat a post-workout meal with protein and healthy carbs, such as an egg and whole wheat toast or oatmeal with berries.
  • If you’re an evening exerciser, schedule a healthy lunch about four hours prior. Eat a healthy carb, such as fruit, about 30 minutes before your workout.
  • If you’ll eat dinner a few hours after your workout, there’s no need for a snack. But if it will be a while longer, opt for a small snack that combines protein and carbs, such as string cheese and a few whole-grain crackers.
  • Drink plenty of water. It’s also important not to skip meals.

Source: HealthDay

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