Ah yes, it is that time of year again ÃW the New Year's resolution to once and for all become svelte and fit. January after January, many of us pledge to make those extra inches disappear by starting a restricted diet and intense workout regime.

Whether you are an elite athlete or a first-time exerciser, a proper diet is important for reaching your goals and sticking to a healthy lifestyle. Nutrition for exercise helps fuel muscles to function at their best.

Without adequate carbohydrate levels, fatigue and unsatisfactory performance occur. Make it a point to keep your energy tank from running on fumes.

Before the workout

Eating a little something before a workout helps prevent hunger pangs, low blood sugar and a loss of concentration. Either solid or liquid fuel can be consumed one to two hours before a workout. If you are pressed for time, consuming a cup of sports drink 30 minutes before exercising is still beneficial.

During the workout

Most exercisers don't need to sip a sports drink or chew on an energy bar during a workout. If you're working out continuously for an hour or more, it is important to maintain energy levels to ward off fatigue. I tend to have 4 oz. of sports drink every 20 to 25 minutes and sometimes a banana or energy gel 1.5 to 2.5 hours into a long run.

But it's different for a casual exerciser ÃW say, someone using an elliptical machine for 35 minutes. If your goal is to get fit and trim, sipping a sports drink during a workout shorter than an hour just provides unwanted calories. The result? Potential weight gains if the calories are not burned.

However, drinking water is extremely important during any amount of exercise to prevent dehydration. Guzzle 4 to 6 oz. each 15 to 20 minutes of exercise.

After the workout

Many people think only the pre-exercise meal is important, but so is refueling afterwards. The body takes up to 24 hours to replace stored glycogen (from carbohydrates) that we break down to glucose to use as energy for exercise. You should consume carbohydrates to refill your energy tank to optimal glycogen levels within two hours post-exercise and frequently afterwards.

Consuming 1 gram of carbohydrates per kilogram of body weight is suggested to maintain adequate energy levels. For example, for a 154-pound individual, a turkey sandwich on whole-wheat bread with a piece of fruit or 8 oz. (1 cup) of orange juice is sufficient. Turkey is beneficial because it provides protein to repair muscle damage from exercise performance.

If you are on an exercise program, carbohydrates should not be limited. Research has shown that after three days of a low-carb diet, exercise performance greatly suffers. If you want to keep your energy level high so you can stay true to your New Year's resolution, keep consuming those carbs.