Water

• Consuming water is extremely important before, during and after your workout. To make sure you are getting enough water, drink two to three cups pre-workout and one cup of water every 20 minutes during your fitness routine. When you have completed your workout, drink another two to three cups of water for every pound of weight you lost during the workout to make sure you are staying hydrated. You may need more water than recommended, so listen to your body.
  
  

Protein

• Exercising can deplete your body's level of amino acids, which are essential for normal body functions. Amino acids are the building blocks of protein, which is why having these in your post-workout meal is important. Egg whites, chicken, fish or a high-quality protein powder will help your body replenish what it needs.
  
  

Carbohydrates

• Choose slow burning carbs after your workout.brown rice image by Steve Lovegrove from Fotolia.com
  
  When working out, your body needs fuel from carbs to reenergize. You will be hungry, so you might have the urge to grab whatever is readily available. Planning ahead will help you make the right choices. Oatmeal, vegetables, fruits and brown rice are carbs that will do the body good. Quinoa is a slow-burning carb that is also a complete protein. Avoid eating sweets, potato chips or other highly processed foods.