No matter what kind of workout you are aiming for - a maximum number of reps, core strength, that intense cardio program you've wanted to try - you have to have the right nutrition to get the most out of your workouts and avoid injuring yourself. The right nutrition will fuel your workout and help you to see increases in your stamina, speed, and strength.

The premier energy source for working muscles are carbohydrates, so don't avoid them! Carbohydrates are more than just pasta and rice. You can find carbohydrates in beans, vegetables, fruits, dairy products, and starchy foods such as corn and potatoes. These are energy powerhouses and rich in minerals and antioxidants such as calcium, and vitamins A and C. Look for whole grains rather than refined grains. Whole grains offer more nutrition, especially B-vitamins, which your body needs in order to turn food into energy.

Protein is extremely important because the amino acids that are in protein are the building blocks for your muscles. It may not be the primary fuel source when you exercise, but protein is an important part of your body's organs, hemoglobin, and enzymes. Protein is also what helps rebuild your muscles after you do an intense workout. Animal-based proteins that you find in dairy, poultry, fish, and meat have all the essential amino acids that your body needs. A vegetarian can get all the amino acids if they eat a variety of high protein, plant-based foods like seeds, grains, beans, nuts, and soybeans. It was once believed that plant-based proteins needed to be combined at the same meal in order to provide the proper nutrition but research now shows eating a wide variety of plant-based foods every day will provide adequate nutrition.

Fats are necessary. Trans fats that are found in anything that has hydrogenated oils should be avoided. Saturated fats, which are found in animal foods, such as meat and full fat dairy products, should be limited. However, heart healthy fats are necessary for a well-balanced diet. These kinds of fats are found in olives, seeds, nut butters, oils, nuts, flax, cold water fish, and avocados. These kinds of fats are a concentrated source of energy and will help your body absorb the fat-soluble vitamins that it needs.

When trying to determine your portions, think of a peace sign. 1/3 of your plate should have whole grains, a 1/3 should have fruits and vegetables and the last 1/3 should have lean protein. Drink with your meal and have skim milk, unsweetened drinks like iced tea, or water. Fruit juice is a favorite of many people, and while it does provide minerals and vitamins, it also provides a lot of calories. If you are watching your calories it is best to avoid fruit juices and simply eat your fruit.

The last thing any weekend warrior needs to remember about sports nutrition is to stay hydrated. If you hate plain water, jazz it up with sliced citrus fruit or have flavored seltzer water. You can get some of the fluids your body needs by eating foods that have high water content, like cucumbers, tomatoes, melons, oranges, and dark leafy greens. During workouts you should have a water bottle handy and rehydrate yourself often. If you are planning to work out for an hour or more, a sports drink might be your best choice because of the added electrolytes and easily-absorbed carbohydrates.