It seems that there is a new diet out virtually every day telling you what you should eat, what you have to avoid at all costs, and what is going to make you lose weight or get in your best shape the fastest. We are a world that is obsessed with what we put into our mouths and at the same time it seems that our war with food only exacerbates the problem. But for those who exercise regularly many of the standard 'food rules' don't apply. Namely the myth that carbs are the enemy is one that particularity sticks in my craw. Carbs are a necessary fuel source and should you skimp on them you will be left feeling sluggish, tired, and your workouts will suffer. That being said, here are some foods you've got to chow down on if you haven't already!

1) Quinoa: Yes it may sound funny, but it is actually one powerful whole grain. While brown rice, whole wheat pasta, and whole grain breads should be staples in your diet, quinoa further packs in more protein than the rest with 4 grams for each serving of 6 ounces. It also has vitamin B, magnesium, zinc, and fiber. You can easily swap it for rice to accompany your dishes and it can even be eaten cold with a salad. Another reason to fill up on whole grain carbs is that a study out of Penn State University showed that when they are regularly eaten instead of refined grains people were able to drop twice as much belly fat.

2) Eggs: It doesn't matter if it was the chicken or the egg that came first, the bottom line is that each one will give you 6 grams of protein and only about 70 calories. For everyone working out, egs contain the necessary amino acids to help you recover and then build muscle mass and come back stronger. They get a bad rep because they have around 212mg of cholesterol but if you consider the stats of all those Big Macs people readily wolf down this little guy pales in comparison. Eggs are also a great source of vitamin K that is going to do well to build up those strong bones. Eggs are an easy, no fuss way to refuel with protein be it in the form of an omelet, scrambled, or even hard boiled.

3) Bananas: Yes, we will do well to ape those monkeys and eat these yellow fruits. What makes these yellow treats better than other fruits is their high amount of potassium. This is particularly important for avid exercisers because the balance of your electrolytes are crucial. Even more so for endurance athletes, and a banana is a quick pick me up while out on a run or on the bike. As you sweat, you can replace the lost potassium to keep your electrolyte levels balanced and can even stave of a cramp. Bananas are great right out of the peel, blended into a smoothie, or even in a split...hey, that ice cream has calcium in it doesn't it!

4) Salmon: If you haven't heard it by now, salmon is rich in the Omega 3 essential fatty acids that are not only going to protect that heart of yours but even help mental focus. Salmon also has vitamin A, B, and D and of course it is rich in protein. If you haven't figured it out by now, protein is important for muscle repair and for people doing intense training you should aim to get in about 0.45 to 0.72 grams of protein for each pound of body weight; this is more than the recommended amount from the USDA of just 0.36 grams for each pound. So whether you grill it up, bake it, or even get it out of a can, get your fishy on!

5) Sweet Potatoes: And we finish our list with yet another all important carb source. Along with that these tubers will give you vitamin A, vitamin C, potassium, and iron. Iron is another vital nutrient for anyone working out; if your levels of iron get too low you could become anemic meaning you will be left with severely low energy levels. Other great sources of iron are spinach and red meat, but with sweet potatoes you won't be getting the extra fat or cholesterol the red meat would supply you with. You can eat these in a variety of ways but they are especially tasty if sliced up and then baked in the oven for the perfect french fry swap.