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According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss. 1  Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs.Good snack options include: 1  Energy bars.e careful not to overdo it when it comes to how much you eat before exercise. The general guideline: 1  Large meals. 2  Eat these at least three to four hours before exercising. 3  Small meals. 4  Eat these two to three hours before exercising. 5  Small snacks.