by Tammy Lakatos Shames and Lyssie Lakatos, The Nutrition Twins

Whether you are skiing down the slopes, lacing up your skates or waking up early to hit the gym, many people will be active this winter season.

Here are three energizing tips to keep you performing your best:more

Fuel Up-

• Eat a combination of a quality carbohydrate (think oatmeal, quinoa, fruit, etc.) and a protein-packed food up to two hours before your workout to avoid hitting a wall of energy. The carbohydrates fuel your muscles and brain with energy and the protein is essential to keep that boost from the carbohydrates lasting longer. Before our workouts we snack on a piece of fruit (we've had an apple every day since we were in high school, but we love all fruits!) for the carbohydrates and an Eggland's Best Hard-Cooked and Peeled egg, which contains 13 percent (6 grams!) of your daily recommended value of protein, which is essential for aiding in muscle recovery. EB eggs also contain two times more omega-3s and four times more vitamin D, compared to ordinary eggs. The omega-3s act as an anti-inflammatory and they help to counteract cell damage done from a tough workout, while the vitamin D may help to enhance muscle recovery after intense exercise.
• Caffeine Enhancement- Caffeine found in coffee and tea has been shown to give your body and your mind a boost of energy during your workout, and can help give you a competitive edge. An added bonus? Caffeine has been linked to lower risk of Alzheimer's disease, while coffee has been associated with lower risk of Parkinson's disease and dementia. If you opt for a cup of coffee before your workout, we suggest skipping the sugar as it can lead to a sugar crash. Also, keep in mind that you should never exceed more than 300 mg of caffeine (about 3, 8-ounce cups of coffee) a day and you should be cautious using caffeine if you have high blood pressure, osteoporosis or diabetes.
• Stay Hydrated- Dehydration can leave you feeling tired and fatigued. Fluids are equally as important as the foods you eat. By the time you feel thirsty, you're already dehydrated, so drink before you become thirsty. Also, being properly hydrated helps deliver nutrients and oxygen to your working muscles and lowers your heart rate when exercising. One of our favorite ways to restore electrolytes after a workout is with a coconut water slushie! Just blend your favorite fruit with coconut water and ice and voila-a yummy slushie, enjoy!