On the go? Power up with a quick-digesting option like a banana, some berries with yogurt, or a protein smoothie. If you have a little more time to digest, aim for a balanced meal with complex carbs and protein. Try oatmeal with nuts and seeds, whole-wheat toast slathered with peanut butter, or scramble some eggs with a whole-wheat toast on the side.
Banana: Bananas are a classic pre-workout snack for a reason. They're a good source of easily digestible carbs, which will give you quick energy during your workout. They're also rich in potassium, a mineral that helps prevent muscle cramps.
Oatmeal with berries and nuts: Oatmeal is a great source of complex carbs, which will provide sustained energy throughout your workout. Berries add antioxidants and a touch of sweetness, while nuts provide healthy fats and protein.
Greek yogurt with fruit and granola: Greek yogurt is a good source of protein, which can help repair muscle tissue after your workout. Fruit and granola add carbs for energy and fiber for digestion.
Whole-wheat toast with peanut butter: This is a simple but effective pre-workout meal. The whole-wheat toast provides complex carbs for energy, while the peanut butter provides protein and healthy fats.
Fruit smoothie: A fruit smoothie is a great way to get a quick and easy dose of carbs, vitamins, and minerals before your workout. You can add protein powder to your smoothie for an extra boost.
Trail mix: Trail mix is a great pre-workout snack that provides a mix of carbs, protein, and healthy fats. Just be sure to choose a trail mix that is low in sugar and high in nuts and seeds.
Low-fat latte and an apple: This is a good option if you're short on time. The latte will give you a quick energy boost, while the apple will provide some carbs and fiber.
Eggs and whole-wheat toast: Eggs are a good source of protein and healthy fats, which can help you feel full and energized during your workout. Whole-wheat toast provides complex carbs for sustained energy.
Sweet potato: Sweet potatoes are a good source of complex carbs and vitamins. They're also a natural source of slow-release energy, which can help you power through your workout.
Water: Water is essential for hydration before, during, and after your workout. Aim to drink plenty of water throughout the day, and especially in the hour leading up to your workout.