Skip sugar-loaded fixes that promise an energy boost, says sports nutritionist Susan Kleiner. The ideal workout snack for women: no more than 840kJ with at least 10g protein, 20g carbs, and 2g unsaturated fat, she says. Try an apple with 1 tbs peanut butter or a cup of low-fat yoghurt.

Don't scoff at coffee
Research shows that caffeine can stimulate you to exercise 10 to 15 per cent longer because it stops you feeling so tired. So, for healthy people who don't have high blood pressure, heart arrhythmia, or suffer from anxiety, a protein- and calcium-rich flat white or capuccino could be the perfect pre-gym pep-up.