Calling all runners! Want to choose the best fuel for your performance? Here's a top five hit list.

The fiber in oatmeal helps prevent spikes in blood sugar, giving you energy evenly and consistently--a must for longer distance runs. Oats also tend to be pretty easy on the tummy, another important quality in a pre-workout meal.

A huge part of running comes as soon as the run is over. Eating protein for recovery is vital to replenish energy stores and repair worn out muscles. Greek yogurt is high in protein, plus it has calcium to maintain strong bones.

Hungry before your run but don't want anything that will weigh you down? Grab a banana for a balance of energy-producing carbs and B-vitamins, plus potassium and magnesium for active muscles.

This fabulous protein option comes chocked full of omega-3 fats. The heart-healthy polyunsaturated fats benefit cardiovascular health and fight inflammation. Just about all runners will tell you they’re no stranger to swollen and achy muscles and joints.

One of the best recovery foods you can find, chocolate milk offers carbs and protein, plus fluid, vitamins, minerals and electrolytes--everything your body is looking for after a run.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »