St. Jude Children's Research Hospital is located in Memphis, Tennessee.
Brown rice with chicken: If you tend to exercise after lunch or dinner, avoid rich foods and have a simple dish of brown rice with chicken or tofu. It's a bland meal that sits well and provides a good amount of carbs and protein, says Meine.
Considerations. Without a carb-rich snack like brown rice, your recovery after a workout can take longer -- up to 72 hours, says Carmichael. You only need a large carb and protein meal after a hard, long exercise session.