Best exercise diet tips: Pre-workout nutrition ideas, post-exercise meal plans to boost metabolism, fitness

Health benefits of bananas with peanut butter: Bananas are loaded with potassium, which helps muscle contractions. They are also high in digestible carbs. Peanut butter provides healthy fats and protein that keep you going during longer workouts (Image: Pexels)

Your diet before exercise routine can make a major impact on your performance, stamina and recovery. Carbohydrates serve as the body's primary source of quick energy, followed by fats, for longer-lasting fuel, and proteins, for muscle repair and maintenance. A healthy diet plan before exercises will play a beneficial role in stabilising blood sugar levels, preventing fatigue, and enhancing mental focus.

But timing is everything. A large meal just before your workout can leave you feeling bloated but eating too little can lead to sluggishness. The idea is to consume a balanced pre-workout snack for shorter, lighter workouts for around 30–60 minutes before and a more significant meal with added protein and complex carbs 2–3 hours in advance for more intense or longer sessions. Hydration is just as crucial: drinking enough water prepares your body to combat physical stress.

Nupur Awasthi, PhD, Sports Nutrition Specialist, suggests these 8 foods to kick-start your body depending on the type of workout you do. These options pair carbohydrates with proteins and healthy fats for sustained energy and muscle function.

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Banana with Peanut Butter

Along with potassium, which helps muscle contractions, bananas are very high in digestible carbs. Peanut butter provides healthy fats and protein to keep you going during longer workouts.

Oatmeal with Berries

Oats are loaded with slow releasing carbs that keep us energised, and berries provide added antioxidants and natural sweetness without the sugar crash. This combination is Ideal for morning workouts.

Greek Yoghurt with Honey

Greek yoghurt offers protein to support muscles, and a splash of honey for a quick energy boost. This is a good combination if you are looking for a adequately filling snack.

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Whole Grain Toast with Avocado

In this combination, you get complex carbs from whole grain toast, and healthy fats and potassium from avocado. It is great for mid-intensity workouts such as cycling or hiking.

Spinach, Banana and Protein Smoothie

Smoothies are the ultimate delivery vehicle of carbs, protein and micronutrients that are easy to digest. It supplies iron and magnesium for muscle function from the spinach.

Apple Slices with Almond Butter

Apple's natural sugars provide immediate energy, while almond butter contributes protein and healthy fats. It is portable, easily digestible, and makes a great snack.

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Rice Cakes with Cottage Cheese

Rice cakes are a light source but provide quick-digesting carbohydrates, and cottage cheese has protein for repairing muscles, making this perfect to have before strength training.

Nuts and Fruits Trail Mix

A handful of trail mix is a good source of fast carbohydrates (dried fruit) and long-lived energy (nuts). These are ideal for endurance sports or if you're going on a long hike.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.