Balance your simple and complex carbs. You do need to make sure you get both kinds of carbs.Just be choosy about where you get them.

What are processed foods? All food is processed in some way. But what we mean here is food that you don't have to cook or prepare yourself. That includes candy bars and other snacks you just open and eat. But it also refers to instant food that you make in the microwave, pre-packaged meals, and fast food.

For simple carbs, avoid sugary, processed foods. These contain extra calories that will set you back if you are trying to lose weight. Plus, many processed foods have extra salt, preservatives, and other ingredients that you just don't need!

Keep it simple to get your simple carbs. Drink milk and juice, and eat fruit. You'll get all the simple carbohydrates you need without empty calories. Your body will use these simple carbs without pushing you into a sugar high. Plus, these foods have plenty of vitamins that will help your performance.

The case for fiber. Complex carbohydrates are available in many forms. White rice, white bread, and peeled potatoes have starch, but not a lot of fiber. Whole grain foods, beans, and many vegetables give you both starches and fiber.

In Part 1, we said that fiber slows down how fast your body processes starches. When you are preparing for a big competition, fiber works in your favor! Many athletes eat foods high in starches a couple days in advance of competition. This means your body will store the carbohydrates longer.

Instead of pigging out on a huge pasta dinner, consider something with more fiber. Whole wheat bread is an obvious choice. Wild rice has more fiber than white rice. Another healthy option is to leave the skin on your potatoes. Potato skins include a good dose of fiber.

Of course, eating plenty of green, leafy vegetables will also ensure you get plenty of fiber.