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For the best workout, eat a large meal three to four hours before you exercise. If you must eat two hours or less before exercising, have a small meal, says Stephen DeBoer, a registered dietitian at Mayo Clinic. Choose lean protein, carbohydrates, and a little healthy fat. For example, eat half a sandwich or an apple with 1 tablespoon peanut butter.

Be sure to stay well-hydrated before, during, and after exercise. Drink a glass of water before and after you work out and take sips every 15 minutes during your workout.

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