Think back to the last time you were in a gym. You could probably look around to see many different types of people like the bodybuilders, the young kids just starting to get fit, the old couple lifting small weights, and a ton of people somewhere in between. The great thing about this entire group is that they all share one common goal: Progress. In order to achieve progress in the gym, you not only have to be smart about what and how you’re exercising, but you also must consider things such as nutrition and energy.

Having enough energy to push yourself during a workout is essential for progress. Often times, we are too busy during the day to eat a proper meal that will energize us for our afternoon or evening workout. It’s hard to pick the right energy-boosting snacks to eat before your workout, but we’ve come up with this list to help you decide. Here is what to eat right before a workout.

Photo by Caroline Attwood

2-3 Hours Before Your Workout

• Whole-grain toast topped with avocado spread (vegan-friendly)

Avocado toast is a great, quick meal to generate healthy fuel to your workouts, especially in the mornings as it makes for a delicious breakfast. The whole-grain bread supplies protein and carbs while the avocado provides a ton of healthy fats for your body. If you want an added boost of protein, add a two-egg omelet!

• Grilled Chicken and brown rice

If you have time to prepare lunch or dinner before your workout, this is the perfect recipe of foods that give you energy fast. The grilled chicken will provide you with lean protein while the rice adds in carbs for energy.

1-2 Hours Before Your Workout

• Oatmeal topped with protein powder

Combining oatmeal with your favorite protein supplement supplies your body with both short and long term energy. This is also another great meal to eat if you prefer to workout in the mornings.

Photo by Alexandru Acea

• Rice cake topped with nut butter

Similar to oatmeal and protein powder, rice cakes topped with your favorite nut butter are the perfect energy-boosting snack to give you both the carbs and fats that you need in a compact package. This is also an extremely quick snack to make while you’re at work or in class.

0-1 Hours Before Your Workout

• A piece of fruit such as bananas, apples, or oranges

If you hardly have any time before your workout, you definitely don’t want to eat so much that you will feel sick in the gym. Opt for something natural such as a banana or apple. These have all-natural vitamins to boost your energy levels during your workout.

• Eat Your Coffee Caffeinated Snack Bars

Energy bars and protein bars are perhaps the quickest and easiest way to fuel your body at the last minute before your workout as they pack so many ingredients into a small package. Eat Your Coffee Caffeinate Snack Bars pack as much caffeine as a cup of coffee in each bar and also provide you with protein, carbs, and healthy fats from natural ingredients like dates and nut butter. These bars are sure to give you the perfect boost you need to make tons of progress in the gym.

Want to try some?