Formulating the right dietary plan is just as important to your health as is working out. Eating small, nutritious meals and snacks throughout the day provides your body with the vitamins and minerals it needs to maintain good health. Examples include fruit, yogurt, oatmeal, and trail mix. Anyone regularly engaged in hard exercise, though, should additionally eat hearty foods -- high in carbohydrates, potassium, protein and healthy fats -- at meal times. Be sure to consume these hearty meals no less than three hours before working out and drink water regularly throughout the day.
Carbohydrates
Carbohydrates fuel your body, providing the energy and stamina required for hard workouts. Carbohydrates should comprise at least 60 percent of the average athlete's diet. Eat a filling carbohydrate-rich meal before an event or workout. If you don't have three hours to wait for food to digest -- in the case of an early morning activity, for instance -- consume your carbs for dinner the night before. Healthy sources of carbohydrates include brown rice, multi-grain bread and whole wheat pasta. Carbohydrates are also found in whole fruits and vegetables, which make handy on-the-go snacks.
Potassium
Potassium aids in muscle function and cardiovascular regularity and may even help to decrease high blood pressure. The average American's potassium intake falls below the daily recommended amount -- 4.7 g -- and athletes require an even higher amount. Because exercising can reduce the amount of potassium in the body, athletes should eat plenty of potassium-rich foods throughout the day. Yogurt, mixed unsalted nuts, avocados, bananas and tomato juice are all quick snack ideas that deliver a significant source of potassium. For meals, choose recipes that include poultry, fish, spinach, milk or potatoes.
Protein
Protein is well known among sports nutritionists for its use in building and repairing muscles. Because of these qualities, athletes require more protein than do average people, though the protein should come from nutritious sources. Protein is found in meat, fish, dairy products, nuts and beans. Choose lean meats and low-fat dairy products and avoid cooking methods that add unhealthy fat. Hassle-free protein sources include unsalted almonds, string cheese and peanut butter.
Fats
Twenty to 30 percent of an athlete's calories should come from fat, according to the United States Anti-Doping Agency's Dietary Intake Guide. Avoid foods such as butter and pork fat, which contain saturated and trans fats, and can increase the risk of heart disease. Instead, look for nutritious foods that contain mono- and polyunsaturated fats, which aid in heart health. Healthy fatty foods include salmon, olive oil, avocados and poultry.
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