by Abeline Shu

Created on: February 14, 2009   Last Updated: February 16, 2009

Tired on the treadmill? Lethargic in that lap lane?
It could be time to rethink your eating habits.

What you eat can affect your energy levels and how you exercise. Whether trying to lose weight, train for a marathon, or just make it through the day, look to these kinds of foods to give your energy levels a healthy boost and make the most of your workout.

The Quick Sprint:

For a fast fix, fruit is nature's answer to the sugar high, without the unwanted downside. Naturally full of vitamins and minerals, fruit carbohydrates are easily digested and won't fool with your body chemistry the way refined sugars will, making them a great source of energy that won't tire you out.

Top Pick: Bananas.

Bananas are high in potassium, an important electrolyte in maintaining normal nerve and muscle function. Potassium levels can drop quickly during strenuous exercise, so bananas are a great way to replenish.

Other fruits such as apples, apricots, grapes, peaches and pineapples are also great energy lifters. An added bonus: many fruits - apples and plums for example - also contain pectin, a proven metabolism booster.

The Long Distance Mix:

Your body needs a steady and sustained stream of energy for a high endurance workout. Carbohydrates, proteins and fats are digested at different times in your body, with carbohydrates beginning in your mouth, proteins in your stomach and fats when the food finally reaches your intestines. So eating foods with a mix of these nutrients helps ensure a lengthy release of energy - essential for any long-term play.

Top pick: Oatmeal and Lentils.

Oats are high in protein and fiber and low on the glycemic index, which means a slower and steadier energy release. They're also high in potassium, calcium (another metabolism booster) and Vitamin B, an energizing, stress-reducing vitamin that helps transform carbs into usable energy. Oats are also abundant in magnesium, an important activator in protein and carbohydrate processing and a key player in muscle function.

Lentils are another low-fat food high in protein, fiber, B vitamins, iron, magnesium, potassium and calcium. Beans and chickpeas are also great. Or try mixing your own lean protein, such as turkey or tuna, with another low-glycemic carbohydrate food, such as whole-grain bread or pasta, vegetables or brown rice.

The Snacker's Fix:

A tasty and convenient snack, nuts are another great source of energy often avoided because they contain fat. However, the fats in nuts are healthy, monounsaturated fats (omega-3 and omega-6), and come with essential fatty acids and protein - great for improving energy and mental function.

Walnuts are full of potassium, protein, and iron and are a great choice, as well as almonds, cashews and peanuts.

And last but not least, remember to get plenty of water and fresh fruit juice. Your body depends on an adequate supply of fluids to put any food to good use. Staying hydrated and eating the energy-boosting foods above will help you jump-start your workout and maintain a sustainable, healthy lifestyle.

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