Eating to prep for exercise

At breakfast before your workout, you want to make sure that you get a snack about an hour before, such as a 150- to 200-calorie snack of high calorie carbohydrates and proteins.

If you decide to work out in late morning, she said, oatmeal with some nuts is a great choice that combines carbohydrates and protein.

You don't want to get too much fat or fiber because that can cause your stomach to be upset. Next a snack, such as a banana and peanut butter, are good choices for eating right before you exercise.

If you're working out late afternoon, a simple turkey sandwich is a good choice for getting carbohydrates and protein.

If you rolls out of bed in the morning, have something quick, such as coffee with skim milk.

If you're going longer than an hour, you do want to think about fueling yourself with quick-acting carbohydrates. A handful of jelly beans, a portion of a sports drink or an energy bar, are some smart choices.

Water is also important for your workout. Gulp your water. When you gulp your water, it empties from your stomach a little faster, reducing your chances of cramping.

After your workout -- within 30 minutes of exercising -- you want to consume carbohydrates, protein, and antioxidants, she said to refuel you and replenish your body.