What's Your Carbs?

Training at night poses a nutritional problem: You need to eat enough to replenish your glycogen and help your muscles recover, but not so much that you gain weight.

Brown rice, sweet potatoes, whole grain pasta, and fruit are good high-carb choices packed with antioxidants. Include lean protein for muscle repair: Aim for 30 grams or about four ounces of grilled fish, chicken, lean beef, or tofu. Avoid foods that cause stomach reflux or slow digestion, which will disrupt sleep and potentially lead to weight gain, such as chocolate, mint, and other high-fat foods. Best bites after a training or workout include a turkey sandwich on whole grain bread with fruit salad and milk or whole-grain pasta topped with meat-and-tomato sauce and a side of mixed greens.