Aim to have a small snack 1 to 3 hours before your workout. Eating a large meal too soon before a workout can trigger intestinal issues. Within an hour of finishing your workout, eat or drink a combination of protein and carbohydrates to aid muscle recovery. Keep yourself hydrated and eat healthy carbohydrates such as whole-grain cereals, whole-wheat toast, low-fat or fat-free yogurt, fruits, and vegetables. Avoid saturated fats because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.