If you're getting ready to get back into your workouts after a bit of a relaxed summer, you'll definitely have to start paying more attention to the nutrition side of things. Unless you're feeding your body optimally for being able to sustain higher levels of exercises, the chances that you continually are able to give full effort are low.

Whenever you're thinking about ‘workout' foods you should be thinking carbohydrates and protein. Don't get into the habit though of thinking you need extreme amounts of protein, as this is simply not necessary.

More often it would be much better to up the carbs, as this is what will provide the muscular fuel to do the work, as well as help to prevent the protein you do take in from being used for fuel.

That said, here are some terrific food options to have around your workout. Obviously you should be adjusting portion sizes to match the energy you are expending, with the higher the intensity of the workout and the greater in duration, the more food you'll need to consume.

Cold Pasta Salad

Cooking up some pasta, tossing with some vegetables and a protein source, then adding in some Italian salad dressing for sauce makes for a terrific option to take with you on the road.

This is good for those who are working out after work and can't store a cooked meal, as it can simply be eaten whenever you're ready.

Trail Mix

Next up on the list - particularly when it comes to carbs, is trail mix. You'll want to limit the amount of nuts that you throw into this trail mix though, as the additional fat is something you don't want around your workout.

Instead, include plenty of pretzels, whole grain crackers, dried fruit, and shredded cereal. Keep in mind though that this won't offer a great deal of protein, therefore it's a smart idea to eat it with something else.

Cottage Cheese and Dried Cereal

Next up is cottage cheese with dried cereal. The cottage cheese will be a good source of protein - with calcium to boot, and the cereal will supply you with your carbohydrates.

While you may be tempted to go with the highest fiber containing cereal here, this actually isn't necessarily the best option as you do want something that doesn't take too long to digest (not to mention too much fiber traveling through your system during a workout could provide for some very uncomfortable problems).

‘Fried' Rice

Finally, the last good pre or post workout meal is your very own ‘fried' rice. In order to prepare this, you'll start by simply cook up a cup or two of rice (depending on your carbohydrate needs). Then, in a pan with a small amount of chicken broth added to it, toss in three to four egg whites and allow to ‘fry' until cooked.

From there, add back in the rice as well as some finely chopped vegetables such as peppers, onions, and mushrooms. Continually stir this as it cooks for another three to five minutes and then serve.

This is a great meal because it's both high in protein and carbs, but yet low in fat as well.

So, be sure you give these options some thought next time you're trying to figure out what to eat around your workout.