Are you doing strength training, pilates, yoga, bodybuilding, cross fit? Increase your protein intake for each meal. 2oz for men and 1 oz for women.
**This is recommended for an hour of exercise**
Are you doing more endurance training, lasting up to an hour? Increase your carbohydrate intake to 30-60g depending on intensity of exercise.
For reference... 1 apple= 25g of carbs, 1/2 cup dry oats= 30g, 1 cup cooked rice= 55g