Raisins are the perfect pre-workout snack, reports a study in the Journal of Strength and Conditioning Research. They taste better than commercial sports gels and have the same effect on performance. Raisins also help athletes meet their daily needs for vitamins, minerals, and fiber, says lead researcher Mark Kern, Ph.D. of San Diego State University.

Kern's research, gathered from a group of male and female cyclists, was designed to examine potential differences in metabolism and cycling performance after consumption of moderate glycemic raisins vs. a high glycemic sports gel. Through blood samples taken before and after exercise, performance was deemed no different between the raisin and gel trials. Minor differences in metabolism were detected.

The bottom line: Raisins appear to be a cost-effective source of carbohydrate for pre-exercise snacking in comparison to sports gels for short-term exercise sessions.