Eating the right foods before exercise can dramatically improve your performance and recovery. Whether you hit the gym in the morning or after work, here is what to fuel up with.

• Bananas with Peanut Butter: A classic pre-workout combo — bananas provide quick-digesting carbs for energy, while peanut butter adds healthy fats and protein to sustain you through longer sessions.
• Oatmeal with Berries: Rolled oats release energy slowly, keeping blood sugar stable during your workout. Top with blueberries or raspberries for antioxidants that reduce muscle inflammation.
• Greek Yogurt with Honey: High in casein protein for steady amino acid release, plus honey gives an immediate glucose spike for high-intensity training like HIIT or weightlifting.
• Whole Grain Toast with Avocado: Complex carbs from the toast plus healthy monounsaturated fats from avocado make this ideal for endurance activities like running or cycling.

Eat your pre-workout meal 60-90 minutes before exercise, and keep portions moderate — a heavy meal right before training can cause digestive discomfort and sluggishness.