They thought Fruity Pebbles was the food of choice. Protein needs go up with activity levels, but so do calorie requirements, says Alphin. People who exercise at least six days a week for an hour a day do get hungrier, but they don't have to buy expensive meal-replacement drinks. You can make your own, mixing low-fat milk, instant breakfast and a banana or strawberries. Brewer's yeast and wheat germ are also popular add-ins.
People can also improve their athletic performance by knowing when to eat.
Eat a protein-carbohydrate meal at least an hour before hitting the gym and refuel within two hours of working out. If more than three hours go by between your last meal and your workout, make sure to eat at least 100 to 200 healthy calories to maintain blood sugar levels.