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New Delhi . Energy and stamina are needed during exercise. Foods that are eaten before starting a workout to increase energy and stamina are called pre-workout food. Pre-workout food should always be healthy and nutritious so that it can provide enough energy for the workout. Eating something healthy before workout helps in exercising well and also helps in muscle recovery.

Pre-workout food should always include the right balance of carbs and proteins, which provides energy to your body and also reduces fatigue. If you also work out, then eat the foods mentioned in the article. Eating these 30 minutes before workout will provide full energy to the body.

1.Oats
Oats are rich in fiber, carbs and other nutrients, so experts recommend eating it before workout. Actually, oats maintain energy for a long time for workout, which helps in doing good workout for a long time. Oats are also a good source of Vitamin B which converts carbohydrates into energy. Therefore, you can eat unprocessed oats 30-40 minutes before workout.

2. Banana
Banana is the best source of energy. It is rich in carbohydrates and potassium which promote the functioning of nerves and muscles. It improves exercise performance and converts body fat into energy. Apart from this, it is also very high in many vitamins and minerals and also improves digestion.

3. Dry Fruits
Healthy fat, protein, some amount of carbohydrate and fiber are found in dry fruits. These are easy to digest and are rich in nutrition. Dry fruits increase the energy level instantly, which can provide energy for workout. But keep in mind that dry fruits also contain a lot of fat. Eating in excess can cause laziness, so you can consume them by mixing them with oats.

4. Fruits and Greek Yogurt
You can eat a combination of fruits and Greek yogurt before workout. Fruits contain carbohydrates and Greek yogurt contains a lot of protein. Therefore, you can eat this combination before workout.

5. Whole Grain Bread
Just eating one piece of whole grain bread provides enough carbs for the workout, so if you want, you can eat it too. Along with this, you can eat boiled eggs to get protein. This completes the combination of carbs and proteins.

6. Apple With Almond Butter And Raisins
Monounsaturated fat is found in peanut butter. Healthy fat and carbs are found in apple and raisins. This will also satisfy hunger and this combination will also give enough energy before workout.

7. Eggs
Egg is considered best to eat before exercise. It is rich in proteins, amino acids along with many essential vitamins, which help in workout. Before going to the gym, you can eat 1-2 boiled eggs or omelette with brown bread.

8. Coffee
Fat burning properties are found in high levels in coffee. Try to drink a cup of black coffee before going to the gym. It helps in using fat cells as energy and also helps in reducing weight. But remember, if you are working out late in the evening then do not consume it, otherwise there may be problem in sleeping.