Snacking goal: Boost your energy level and glycogen stores.

Are you at the gym before the crack of dawn? You don't want to run out empty and risk early fatigue from low blood sugar levels. Research shows that the best way to mitigate that is to eat a small meal rich with carbohydrates that do not spur a spike in blood sugar. Because low-glycemic carbs elicit a boost the body uses body fat for energy.

Translation: You can burn more fat if you eat muesli with low-fat milk before a morning workout instead of a bowl of cornflakes. For those who don't work out before breakfast, reserve this snack for midmorning to keep your blood sugar and energy levels up and to maintain your muscle glycogen stores for activity later in the day.

Snacking goal: Calm your cravings, restore glycogen levels.

Hitting the 3.00 PM energy slump can be avoided by snacking two hours after lunch. Doing so has many benefits: It will keep your blood sugar stable, which is key to preventing a dash to the vending machine later - and it will also facilitate muscle recovery and keep glycogen levels up. "A snack that contains fiber, some protein and healthy fat slows digestion and provides more of a time-release supply of energy, rather than a big gush at one time (like from sweets or starchy snacks)", Chernus says.

Snacking goal: Energize your workouts.

Rev up your workout energy in two ways: Eat a carb-rich snack within and hour or two before you exercise and you'll be able to exercise harder and consequently burn more calories. "Preworkout snacks should be light, easily digested and lower in fat - so there is no decrease in blood flow to the muscles", Gerbstadt says. Secondly, drink water before you go. The American Council on Exercise (ACE) suggests drinking 5-6 dl (16-20oz) of water to prevent dehydration and improve performance.

Snacking goal: Repair and jumpstart muscle recovery.

Known in bodybuilding circles as the "window of opportunity", this is a prime time to snack. That's because within 15 minutes of completing your workout, your muscles are like sponges waiting to refill their glycogen stores. So for effective rebuilding and recovery of muscles, eat a carb- and protein-rich snack that's very low in fat. After a 30-minute workout, Gerbstadt recommends "combining a mixture of different types of high-carb foods like fruits, whole-grain breads and pastas with high-protein foods like lean meat, low-fat cheese, yoghurt and whey protein".

Snacking goal: Tame cravings and prevent muscle breakdown.

Cap off your day with this optional mini-meal if you are genuinely hungry after an active day. At night, eat a snack that is made up mostly of high-quality protein. "Protein-rich foods supply ready amino acids for repair of muscle during sleep - and rest is when muscle repair occurs", Gerbstadt says. Foods with casein, a primary protein in dairy products, are a good choice as they provide a slow release of amino acids into the bloodstream, which builds muscle and can prevent muscle breakdown overnight.

Portable and potassium-packed, there's no denying that a banana is a healthy food. But a single banana may not provide the ideal mix of macronutrients to support your body-shaping goals. Upgrade it to a super snack anytime of the day by adding the following foods to it: