Protein and Carb Intake

Eating the right balance of foods can improve your workout, whether you’re an athlete or just someone who enjoys exercising. But a lack of protein or too few carbohydrates can keep you from performing — and feeling — your best. In general, half of your daily calories should come from carbohydrates, like whole grains, fruit and legumes.
Though carbohydrates sometimes get a bad rap, they are important for supplying you with energy during workouts, and even during daily living. Meanwhile, protein helps repair and build muscle after exercise. Most Americans eat nearly twice as much protein as they need, but if you’ve been skipping out, aim for 10 to 35 percent of your calories to come from lean sources, like fish, beans, cottage cheese and skinless chicken.