Avocados

The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent.

Peter J. Horvath, Ph.D., a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for someone who are fat shy,” says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.

Bananas

While we shy away from sweet things, bananas are very good sweet things says Christine Mugabo, a health and fruit lover.

"You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates,” she said.

Carrots

Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bo.

Whole grain cereal

Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein.

Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. "When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you’ll be less likely to overeat afterward,” says Leslie Bonci, R.D.

Chicken thighs

Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. "Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets,” says Seattle sports nutritionist Susan Kleiner, Ph.D., author of Power Eating.

Eggs

Don’t skip the yolk. One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it’s loaded with lecithin, critical for brain health, says nutritionist Susan Kleiner, Ph.D. What does brain power have to do with exercise? Try doing a sun salutation without it.

Chocolate milk

There’s way more to milk than just calcium. In fact, it’s a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D.

The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.