Choosing a bagel over a vegemite sandwich isn't the kind of life-altering decision as, say, changing your email address. But your pick could have heavy repercussions. Grab a lame pre-run snack and you'll be dragging to the finish. Reach for the wrong food when you put down those weights and next time you pump iron you could be crashing harder than a disgraced beauty queen after an all-nighter. The truth is, what you eat influences your performance. So we pored over a stack of studies and picked the brains of experts to find the top foods for any activity. Fuel your workout with these 19 top fitness foods for women, and you'll be performing and feeling your best.
Shake it, babyBlend these ingredients for the perfect pre- or post-workout mix of protein, vitamin C and carbs, says dietitian Leslie Bonci.
½ medium banana
170g low-fat vanilla yoghurt
½ cup orange juice
½ cup water 30g (2 tbs scoop)
whey protein powderPer serve 1554kJ, 2.5g fat (1.5g saturated), 160mg sodium, 52g carbs, 2g fibre, 35g protein