Follow the nutritional guidelines below to achieve optimal performance during your workout:

1. Choose a healthy, well balanced diet everyday. The meal you choose right before your workout will give you a competitive edge for that particular workout, but your overall diet needs to be healthy for consistent results. Choose a diet consisting of 50 - 60% carbohydrate, 10 - 20% protein and 20 - 30% fat everyday.

2. Don't skip meals Food is your fuel. It keeps your blood sugar regulated and your body energized during exercise. Additionally, you can't burn body fat efficiently without fresh fuel (food) coming into your body. If you usually have a good morning workout on an empty stomach, just imagine how your workout will improve with the addition of a piece of fruit or whole grain toast.

3. Before the workout Choosing the best pre-workout snack depends on food preference and tolerance. There is no "best" snack to choose; however, foods that are high in complex carbohydrate, moderate in protein and low in fat are best. High fat or high protein meals take longer to digest and may upset your stomach if eaten too soon before you exercise. Use the chart below to help gauge your calorie intake before you exercise.

3-4 hours before a workout (>500 Calories)
Examples: your favorite 50- 60% carbohydrate, 10 - 20% protein, 20- 30% fat meal. Since a meal eaten 3-4 hours before your workout gives you adequate time to digest, you have a lot more freedom with the foods you choose, although you still want to avoid heavy meals.

2-3 hours before a workout (300-500 Calories)
Examples: 8 oz yogurt with ½ cup of granola and 1 serving of fruit; peanut butter and banana sandwich on 2 slices of whole-grain bread; an energy bar and a glass of milk or juice; 1 bowl of hearty soup with a whole-grain roll.

1-2 hours before a workout (200-300 Calories)
Examples: 8 oz yogurt and fruit; 1 slice of whole grain toast with 1 tbsp peanut butter and ½ a banana; energy bar or meal replacement bar; 1 cup hearty soup with a small whole grain roll

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