Noshing on a low-glycemic, fructose-free meal before you hit the gym will help you use fat—not carbohydrates—as fuel during your sweat session, according to research we reported on in SHAPE’s October issue. So we put together a 3-day meal plan according to these guidelines. If you run out of options, use our Recipe Finder tool to search for dishes that are low-carb (although brown rice, quinoa, bulgar, fettucini, and spaghetti are all okay), and don’t include a lot of fruit (fructose is the scientific name for fruit sugar). Bon Appetit!

Recipes courtesy of Cookstr

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