You wake up in the morning with just enough time to squeeze in a jog on the treadmill before getting ready for work. You don't even have a spare minute to grab a bite to eat on your way out the door. Besides, you're trying to lose weight and want to make the most of the calories you've just burned. Why "waste" the workout by having breakfast?

The fact is that not eating well can actually make your workouts less effective. Skipping meals can make you feel faint while exercising. Plus, you will be more likely to overeat later.

Eating too much before a workout isn't a good idea, either. Your body can't digest a heavy meal while you're being very active. So, how much and what should you eat, and when?

Find a healthy balance
A well-rounded diet is crucial for staying healthy in general. But it's even more important when you exercise regularly. Extreme diets that limit certain food groups or fat intake won't give your body the fuel it needs to run well. You need carbohydrates for energy and protein for building muscle, plus a little fat for staying power.

Try to have a serving of carbohydrates, such as whole-wheat pasta, brown rice, fruit or veggies at every pre-workout meal and snack. Also include a small amount of lean protein. For instance, pair a piece of string cheese with a few whole-wheat crackers or a hard-boiled egg with a small orange. Note that foods high in fat don't digest easily and can cause stomach upset during exercise.

Time it right
You don't want to run on fumes when you exercise. That's why it's important to have a light snack about an hour before you work out. Keep some healthy, convenient foods on hand so you can grab something even if you're short on time. Breakfast smoothies with a protein boost, like our Fruity Tofu Smoothie make a quick, nutritious pre-workout snack.

Be wary of meal replacement bars
Many aren't much better for you than a candy bar. Look for bars that are low in fat and sugar, and have 4 or 5 grams of protein and 25 grams of carbohydrates.

Make sure you eat enough
A small snack might be enough to tide you over for a 30-minute walk or aerobics class at the gym. Have a more intense training or a longer workout planned? Add more healthy foods to your pre-workout snack or meal to boost your caloric intake.

Stay hydrated
Drink at least one 8-ounce glass of water before and after your workout, unless your doctor has restricted your fluid intake. Take a few more sips every 15 minutes or so while you exercise.

Replenish yourself afterwards
During a workout you use muscle glycogen stores for energy. Those stores must be replaced for optimal recovery as well as muscle growth and repair. Eating some carbs and protein are the best way to do that.

Try to eat within one to two hours of a workout to help your body recharge. For a good balance of whole-grain carbs and protein, try these foods:

• A burrito made with a whole-wheat flour tortilla, black beans and reduced-fat cheese
• A bowl of instant oatmeal, a cup of skim milk and a banana
• A bowl of vegetable bean soup
• Whole-wheat pita stuffed with sliced turkey or hummus, lettuce and tomato

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This article was reviewed and updated 08-01-2009.