It makes sense that competitive athletes pay close attention to what they eat–their diets directly affect how well they perform. But they’re not the only ones who stand to gain from smart eating. “Exercisers of all levels need the proper combination of nutrients to reap the benefits of their workouts,” says Tara Gidus, RD, an Orlando-based sports nutritionist. “The right diet won’t just help you recover properly and maintain your hard-earned results–it will also give you energy for your next workout.”

That’s where these three meals, which should be eaten at least 2 hours before exercising, come in: Based on the latest scientific research, each supplies the correct balance of carbohydrates, protein, and fat, plus the essential vitamins and minerals you need to meet your fitness goal–whether it’s to build strength, increase flexibility, or improve cardiovascular fitness.

Full story