Getting the right fuel for your performance. Let's optimize that workout!

While this may be a refresher for some, it is important to remember the essentials. To make the most of your workouts, focus on the following:

Carbohydrates: They are your friend! Well, if you are active that is. You will feel better when you exercise if you eat foods high in carbohydrates and low in fat. Your body stores excess carbohydrates as glycogen - primarily in your muscles and liver. Your muscles use stored glycogen when needed for energy. If you deplete your body if its chief source of fuel, you won't get far. Cereals, breads, veggies, pasta, rice and fruit are good sources 

of carbohydrates. Remember, pasta is not bad for you, it is the stuff you put on it the loads on the calories. Right before an intense workout, avoid carbs high in fiber, such as beans and lentils, bran cereals and fruit. High-fiber foods may give you gas or cause cramping, and who wants that? Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high intensity exercise so don't eat too much.

If you don't like to eat solid foods before exercising, drink your carbs in sports beverages or fruit juices. If you are planning on a high-intensity workout or activity, sports drinks are OK. If you drink them like water throughout the day, those pants may get a little tighter as they also include sugar. 

A diet containing at least 40% - 50% of calories from carbohydrates allows your body to store glycogen, but if you are a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event, like say, a half or whole marathon perhaps.