Eat Your Way to a Better Workout

Improve your energy and endurance by making sure you're getting the right mix of carbs, proteins, fats, and fluids

Are you getting the nutrients you need to power through your exercise routine? Or do you sometimes feel like you're running on empty?

Just like an automobile, your body will perform more smoothly and efficiently, given the right type of fuel and the proper fluid levels.

So if you find yourself huffing and puffing to make it through the final mile of your run, or if you simply want to feel better when you exercise, take a closer look at what you're offering your body as sustenance. Are you giving yourself the high-octane, performance-enhancing fuel it deserves? The following quiz can clue you in to whether your diet is making exercise more difficult and, if so, what changes you need to make to power yourself up.

Fuel for Your Body

Do you know which fuel is best for your body? Test your nutrition know-how with this quick quiz on eating and exercise.

1. To help you maintain an active lifestyle, where should most of your daily calories come from?

a. Carbohydrates
b. Proteins
c. Fats

The correct answer is:
Carbohydrates. Carbs are the body's main source of energy and are an important part of a healthful diet. Carbohydrates help keep you energized by maintaining blood sugar levels, and they play a key role in helping your body recover after exercise, so try to get 50% to 65% of your calories from carbohydrates. Most people get enough carbs from their regular diet, but they may not be the best kind. For the most healthful carbohydrates, choose fresh fruits, root vegetables (carrots, beets, sweet potatoes), and whole-grain products, such as brown rice, barley, and whole-wheat bread.

2. True or false? To stay healthy and physically fit, it's best to eat a strict low-fat diet.

a. True
b. False

The correct answer is:
False. Your body needs fat. And research suggests there's no health or fitness benefit to restricting your fat intake to less than 15% of your daily calories.

In addition, fats provide essential fatty acids and vitamins. So aim to get 25% to 35% of your calories from fats -- preferably the heart-healthy unsaturated fats that come from fish, olive oil, nuts, and avocados.

3. It's the end of the workday and half an hour before your 45-minute circuit-training class. Which snack should you grab to help get you through?

a. That's easy -- a protein bar.
b. The candy bar I keep in the glove box for emergencies.
c. A handful of trail mix or a granola bar.
d. A meatball sub from the corner deli.

The correct answer is:
Trail mix or a granola bar. A good source of healthy, energy-boosting carbohydrates, trail mixes and granola bars also are typically easily digested. And they have a little bit of fat and protein for slow-release energy, making them the perfect snack to sustain you through a medium-length, high-intensity workout.

So now you know how to prep your body for cardio training. Read on to find out which foods are good for other kinds of exercise.