Eating to exercise better

March is National Nutrition Month, and because nutrition and exercise often go hand in hand when maintaining a healthy lifestyle, the Teacher Retirement System of Texas offers some tips on how to eat better to optimize your exercise.


The food you eat—and when—is especially important when working out or doing other physical activities. Giving your body the right fuel can help you perform at your best and keep you safe. 

The Academy of Nutrition and Dietetics stresses the importance of eating a healthy breakfast. They also suggest eating a mix of protein and carbohydrates before and two hours after you exercise. Options include:

  • eggs and whole grain toast
  • peanut butter with an apple
  • low-fat Greek yogurt with berries
  • oatmeal with low-fat milk and fruit or nuts
  • low-sugar protein smoothie
  • a sandwich of low-fat meat like turkey or chicken on whole grain bread
  • whole grain pasta or brown rice with a lean protein​


For more nutrition tips, visit the TRS page for National Nutrition Month


Source: Teacher Retirement System of Texas

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