The ultimate "pre-event" foods for every occasion

Choosing the right foods to eat before an upcoming event can help you perform at your best. Strategic munchies can power you through a workout, get you in the mood for sex, keep you mentally alert and focused during a stressful exam, and relax you for a good night's sleep.



Before exercising: Banana with a cup of coffee or tea

The truth is, if you're exercising moderately for less than an hour, you really don't need to "fuel up" with extra food for the workout — especially if you're exercising in an effort to lose weight. But if you feel more energized when you've eaten beforehand, you are suggest to have something small, like a piece of fruit.

A banana makes the perfect pre-workout snack because it's easy to digest and provides a good amount of potassium, an electrolyte that gets depleted when you sweat during physical exertion. (Plus, the banana doesn't need to be refrigerated, so you can stash it in your gym bag for later in the day.)

Give your workout an extra boost by having caffeinated coffee or tea before you hit the gym. Caffeine essentially allows you to push yourself harder for longer while you're exercising and decreases perceived muscle pain during the workout. Drink one cup of coffee (or 2 cups of tea) at least a half hour before your workout to allow the caffeine time to absorb and work its magic.



Before going to bed: Rice cake with cheese


It's smart to avoid eating large, heavy meals late in the evening — they can make you feel uncomfortably full and keep you up tossing and turning — but a light snack (150 calories or less) with the right mix of ingredients can help you get a better night's rest. Among the best natural sedatives is tryptophan, one of the ingredients necessary for the body to make serotonin, a brain chemical that helps you feel calm and drowsy. The trick is to combine tryptophan-containing foods like turkey, milk, cheese, and eggs with carbohydrates, which help transport tryptophan into the brain, where it can make you sleepy.

A plain rice cake (those are your carbs) with some low-fat cheese (that's your tryptophan source) is the perfect sleep-inducing snack. Also, sip chamomile tea in the evening: This calming brew appears to act as a mild sedative and may help relieve muscle tension and ease anxiety before hitting the sack.



Before a cocktail party: Hummus and veggies

The trick with parties is to eat something before you go. This way, you don't head to the fiesta ravenous and find yourself gorging on fatty appetizers and creamy dips all night long. Your best bet is a low-cal but filling snack that combines protein, fiber and water — a combo of nutrients that work together to take the edge off your hunger and help you fight temptations for fattening fare.  Try a quarter cup of hummus (which is made with beans — a good source of protein and fiber) along with unlimited amounts of your favorite crudité veggies (which are loaded with fiber and water) — whether that's baby carrots, sugar snap peas, cherry tomatoes, celery, or bell peppers. Anything goes!



Before a long car ride: A skim latte and nuts


When you know you're going to have to stay awake and alert for a long drive, it's a good idea to grab a lean caffeinated beverage, like a skim latte or a mug of black tea, to help you stay attentive and focused on the road. Caffeine levels peak 30 to 60 minutes after ingestion, so try to drink yours at least a half hour before you take off. You should also grab a protein-rich snack, since the protein has more staying power than other nutrients and will keep you from getting hungry as the ride drags on. 1-2 handfuls of almonds or roasted edamame (roasted edamame, which are roasted soybeans, have even more than protein than the nuts).



Before sex: Dark chocolate-covered strawberries

When you're planning a special evening with your significant other and looking for a food that will put you in "the mood," definitely think "light" — nothing puts a damper on your sex drive like feeling weighed down, bloated… or gassy. Dark chocolate-covered strawberries: They're decadent and luxurious, but it's not just about their romantic aura. Both the chocolate and berries are loaded with libido-boosting compounds called flavonoids. Flavonoids act as vasodilators, which means they help your blood vessels relax. This improves circulation, and enhances blood flow to all your extremities, if you know what I mean. (Oh, and a glass of champagne or wine never hurts!)



Before a job interview or big test: Protein smoothie and scrambled eggs with smoked salmon


When you're looking for a breakfast meal that can enhance concentration and catapult you to the top of your mental game, think protein! Protein activates the cells in your brain that keep you alert and focused, so it's definitely key before a stressful exam or interview.

For a truly protein-packed meal, enjoy a protein smoothie (blend together a 6-ounce container of flavored Greek yogurt, 3/4 cup skim milk, 1 cup fresh or frozen berries, and a handful of ice cubes). And consider coupling the smoothie with a plate of protein-rich scrambled eggs mixed with chopped tomato and smoked salmon. The omega-3 fats in the salmon don't give you an instant mental boost, but they do improve long-term brain health — so when you land the job after your power interview, your brain will be primed and extra sharp for your first day of work!

Remember: Before an important work event, avoid experimenting with any new foods or eating a large fattening meal, gassy vegetables, high-fiber foods (unless you're sure they don't bother you).