by Caroline Honn

Created on: February 12, 2009   Last Updated: February 16, 2009

No matter how you choose to work up a sweat, certain foods can give your exercise effort the boost it needs for the results you're looking for.

Aim for pre-workout food choices that include low-fat, high carbohydrate content, consumed between 90 minutes and three hours prior to activity to allow for digestion. Post-workout food choices need to provide both carbohydrates and protein within an hour of completing a workout, to help rebuild muscles. Need some ideas? Here are a few before, during, and after workout food choices for super-charging your fitness:

Pre-workout: Low Fat and High Carbohydrates - it's also perfectly acceptable to skip a pre-workout meal or snack, if your stomach is easily distressed.

1. Banana: Besides being a great, low-fat carb, bananas can help with leg cramps during exercise.

2. Bagel and Fruit: easily digested, tasty, and fast.

During Workout: Unless you are an endurance athlete, it is unecessary to eat during a workout. However, particularly when sustaining a strenuous aerobic activity for more than an hour, consider replacing fluid and electrolytes with water and a few "Sport Beans" or "Shot Bloks," available at most specialty sports stores and many supermarkets.

Post-workout: Carbohydrates and Protein

1. Quinoa and Turkey Breast: Quinoa ("keenwa") is a low glycemic index, gluten-free food containing iron, protein, magnesium, folate, and fiber. Frustrated with how long it takes to wait for brown rice? Quinoa takes half as long to cook! Add oven baked turkey breast for a filling, post workout meal.

2. Tuna & Whole Wheat Bread: Protein, B-vitamins, and whole grain. Easy and fast!

3. Banana & Strawberry Smoothie with Whey Protein: Whey protein comes in several flavors and is available at most health food stores and online. Add a bit of plain yogurt, and it's a fast, filling way to refuel on-the-go.

With these simple ways to rev up your nutrition, you are ready to explore on your own! And, if you're geared up to take the next step, consider consulting with a nutritionist at your local gym, or doing some research online or at the library. It pays to do a little homework before implementing a whole new nutritional plan, but starting simple provides the foundation to maximize your efforts in the gym, the pool, on the court, or wherever it is you choose to move. Reap the benefits of healthy food choices to perform better, feel better, and look better!

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