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There is so much discourse around what to eat before a workout, from the caffeine-filled focus powder to a spoonful of natural peanut butter, to sometimes nothing at all.

The idea behind what food to eat is to give your mind and body its best chance at completing an effective and productive workout, where you’ve given everything you can. While we are by no means experts on the topic, and any strict dietary changes should be talked about with your doctor, here are some of the best foods we’ve seen mentioned as excellent pre-workout options.

Carbs

Yes, carbohydrates are often cited as one of the best pre-workout foods out there. Carbs are essential for your body to work properly, as your body converts carbs into glucose, a needed fuel for your muscles. In fact, you may even experience dizziness or fatigue if you don’t have enough carbs before working out.

To achieve the best results, easily digestible carbs like cereal, yogurt, banana, or toast 1-3 hours before your workout is the best option, as it will give you time to let your body build up its energy stores.

Protein

Having a bit of protein before a workout can help with your performance, help with muscle repair, and prevent muscle breakdown, giving you sustained energy and a natural wellness boost. Protein takes a little bit longer to digest, so it's best to eat a few hours before you work out. However, you can also opt for a drinkable protein powder for quicker results.

Fruit

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We mentioned it above, but a banana is one of the best things you can have right before a workout, providing you with a small burst of energy that will keep you going throughout your routine. Apples, berries, and oranges are also good pre-workout snacks, as their natural sugars and carbs will keep you sustained for endurance, but will also be helpful for hydration and vitamin intake.

What Not To Eat

• Complex carbs: Obviously, complex carbs are an excellent diet choice outside of a workout window, but their longer digestion time is more of a setback in this situation. They can be a good choice if you’re planning to eat around 3 hours before a workout, but otherwise, they’re best avoided.
• Fats: High-fat foods also take a longer amount of time to digest in the body, which can slow you down during your workout. A little bit of fat can be beneficial for longer, moderate to low intensity exercises, but again, they’re best eaten at least an hour before getting to work.
• Sugars: A lot of energy drinks or processed foods have a high amount of added sugar, which can cause blood sugar crashes in the middle of your workout. It’s best to avoid too much sugar to deter any potential energy crashes.
• Fiber: Yes, fiber is essential in any diet, but that doesn’t mean it’s helpful during a workout. Too much fiber can lead to gas, bloating, or cramps, affecting your ability to complete the most effective workout possible.