Too tired for the gym? Remember, food is fuel

For overall energy and health, eat a balanced diet with plenty of fruits and vegetables. Fitness buffs should fuel up on complex carbohydrates before exercise (and add additional simple or complex carbs during exercise for longer, more intense sessions — anything over about an hour). After exercise, refuel your glycogen stores with more carbs, and add high-quality lean protein to repair muscles. To lose weight, these rules apply, but the first rule of losing pounds (while maintaining energy) remains that you burn off more calories than you take in. For specific high-energy foods favored by the pros, read on.

Bananas
In addition to providing valuable nutrients, including potassium, vitamin C, and vitamin B6, bananas are a good source of carbohydrates.

Milk and yogurt
Milk and milk products like yogurt are an excellent source of both carbohydrates and protein, plus calcium to help build strong bones. If you're training hard, the extra simple carbs from the sugar in chocolate milk (or hot chocolate in cold weather) can help boost energy before exercise and replenish glycogen stores in your muscles after a serious session.

Peanuts, peanut butter, and other nuts and nut butters
Peanuts and other nuts are an athlete's best friend: Because they provide "fuel and sustained energy," they're a great sports food and actually one of the "best diet foods around." Nuts and nut butters are good recovery foods because they have a combination of protein and carbs, while their healthy, heart-protecting fats keep you going over the long haul.

Oats and oatmeal
Oatmeal is a popular choice for athletes because it is digested slowly (yet "comfortably") and gives sustained energy. For more substance, pump oatmeal up with dried or fresh fruit, milk, and nuts.