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.
On the contrary, if you plan to do the same workout within one to two hours, a small bowl of low-fiber, whole-grain cereal like puffed brown rice or corn flakes with organic skim milk or a plant-based milk is ideal. The cereal will provide easy to digest calories for quick energy while the milk provides sustaining protein.