Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function.
To people who like to work out first thing in the morning and typically skip eating before, Villacorta said, “Please have a banana” before, and then eat breakfast “within a half hour at the least” afterward to provide essential protein for muscle building and repair.
Oats are packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream, and therefore a steady energy supply throughout your workout, according to Villacorta.
If old-school oatmeal isn’t really your jam, here’s a great recipe for overnight oats with tons of fiber and protein.
Caffeine has been shown to help regular drinkers enjoy a workout more by generating energy, as well as to slow fatigue and increase the rate of fat-burn.
Villacorta says he adds a couple shots of espresso to his pre-workout shake in the morning to pump him up.