It is important to consume a meal or snack that is high in carbohydrates and low in fat and fiber before exercising. This will provide your body with the necessary energy to power through your workout. Good options include a banana, oatmeal, or a smoothie with fruit and yogurt.

For shorter workouts, water is typically sufficient to keep you hydrated. However, for longer workouts, it is important to consume carbohydrates to maintain energy levels. Good options include sports drinks, gels, or chews.

After exercising, it is important to consume a meal or snack that is high in protein and carbohydrates to help your muscles recover and replenish your energy stores. Good options include a protein shake, chicken and rice, or a turkey sandwich.

While it is important to limit your intake of saturated and trans fats, healthy fats such as those found in nuts, seeds, and avocado can actually be beneficial for your health and athletic performance. These fats can help improve your cholesterol levels and provide your body with important nutrients.

It is best to avoid processed foods that are high in sugar, salt, and unhealthy fats. These foods can lead to inflammation in the body and hinder athletic performance. Instead, focus on whole foods such as fruits, vegetables, lean proteins, and whole grains.

It is important to stay hydrated when exercising, and the amount of water you need will depend on factors such as your body size, the temperature, and the intensity of your workout. A general guideline is to drink 17-20 ounces of water 2-3 hours before exercising, and then 7-10 ounces every 10-20 minutes during exercise.