So you're past the point of "talking the talk," and you're ready to make bigger strides. You've been maintaining a balanced workout routine, but in order to keep your body in tip-top condition between and during each grueling or leisurely physical activity, adequate and healthy eating habits must become a way of life.

The USDA MyPyramid Food Guidance System recognizes the balancing act between healthy eating and physical activity by emphasizing the importance of food before and after workouts.

MyPyramid suggests consuming at least 55-65 percent of your daily caloric intake from carbohydrates. Those exercising close to one hour a day should be getting closer to 65 percent.

Carbohydrates are a vital energy source for your exercising muscles and aid in a more efficient use of body fat. Those stored in the form of glycogen are the primary fuel for exercising. If adequate glycogen is not stored or replenished after exercise, your performance will deteriorate and continue to do so - leading to fatigue, even at low intensities.

MyPyramid recommends an intake of four to six grams of carbohydrates per kilogram (1.8 to 2.7 grams per pound) of body weight, depending on activity level.

It is best to consume complex carbohydrates like fresh fruits and vegetables, as well as whole grain breads, cereal, rice and pastas. These are loaded with vitamins, minerals and fiber.

To maximize your performance levels and energize your body, consume a small carbohydrate snack 30 minutes before, as well as 30 minutes after exercise. This is important to refuel muscle glycogen.

Three days of reduced carbohydrate intake can result in hypoglycemia (low blood sugar) and ketosis (increased blood acids), which are associated with nausea, fatigue, dizziness and irritability.

A carbohydrate-rich diet usually means lower fat consumption. Although fat is the primary fuel for light to moderate activities, it supplies more than two times as many calories as a food source.

The 2005 USDA Dietary Guidelines for Americans recommends consuming 20-30 percent of daily calories from fat. Because fat is most often present but not visible in many food sources, no additional attempts should be made to increase fat consumption. Limiting intake by consciously consuming low-fat or non-fat foods is important in decreasing excess body fat.

Protein, too, has many contributing functions in exercise and athletic performance. It serves as the structural basis for muscle and other tissue and is necessary for the growth and repair associated with exercise.

Although protein can be used as an energy source during exercise, it is not your body's first preference. MyPyramid suggests consuming 1.2 to 1.8 grams per kilogram of body weight (your weight in pounds/2.2 = your weight in kilograms).

Consuming carbohydrates with protein, as suggested by the American Council on Exercise, has been found to induce faster rates of glycogen refueling within four hours of physical activity than consuming carbohydrates or protein alone.

A small bagel with peanut butter and handful of raisins, a turkey sandwich on whole wheat bread with a cup of applesauce, or spaghetti with meat sauce and garlic bread fulfill the requirements of a snack or meal loaded with the necessary carbohydrates.

If you're looking to increase exercise performance and maximize fitness results, it's time to analyze your eating habits. Take your health to the next level by documenting your food intake (food types and amounts) for three to five days and compare them to your recommended intakes, which can be found at MyPyramid.gov.

Melissa Haug is a senior in public health nutrition and dietetics and a nutrition consultant and American Council on Exercise certified personal trainer at Peters Recreation Complex. Please send comments to sports@spub.ksu.edu.