So you’re exercising more and getting into the gym, among other things…but are you getting the most out of your workouts? Good food choices and the correct timing of meals may enhance performance. Here are some useful simple sports nutrition guidelines to help you gain that competitive edge.

Eat Breakfast: ideally you want all 3 macronutrients (carbohydrates, protein and fat). For instance, fresh fruit with a yogurt or peanut butter dip, toast with eggs and low fat cheese, or whole grain cereals with milk.

3 - 4 hours before workout: eat foods high in carbohydrates, such as pasta, breads, fruits and smoothies. Drink plenty of water or sport drinks.

1 hour before workout: snack on an energy bar, a granola bar, 1/2 bagel, large banana, or 4 to 5 graham crackers. Drink at least 12 oz of a sport drink.

During Breaks or time-outs: drink water or sport drinks during time-outs. A sport drink will also give you fuel and replace sodium that is lost through sweat.

After Workout: drink 24 oz (3 cups) of water or sports drink for every pound of body weight that you have lost while exercising (you may want to weigh yourself before and after workout.) Make sure to eat something within 30 mins of ending your workout.

The above are only general sports nutrition tips. Stay hydrated, space out your snacks and you’ll be able to optimize your efforts and see results. Keep up the good work!