Feeling tired in the middle of your workout? Unable to execute intense training circuits at the gym? Well, it might be time to take your pre-workout meal as seriously as your post-workout protein shake. The fact is that if you want to give your 100 per cent at the gym, you need to fuel your body adequately. A pre-workout snack should ideally be a combination of proteins and carbohydrates as they help boost and sustain your energy levels throughout the workout. Here are some foods that fit the bill the perfectly!

Blueberries are high in fibre and low in sugar and may help curb cravings. Oats, on the other hand, are a rich source of fibre and slowly release energy into the bloodstream. Eat a bowl of oatmeal and blueberries at least 30 minutes before exercising and enjoy the energy kick!

Proteins from the yogurt are not easily broken down and hence some carbohydrates (in the form of dried fruits) are added to this pre-workout snack. Carbs break down quicker in the bloodstream and provide instant energy. The protein is later used to prevent muscle damage and aid recovery.

Banana contains carbohydrates and is one of the easiest and cheapest pre-workout fuels that you can get your hands on. This fruit is also rich in potassium and can help prevent muscle cramps during exercise, says Tapasya. Bananas are nature’s power bar. Try consuming a banana an hour before your workout and you’ll guarantee experience a boost in your performance.

Consuming eggs just an hour or two before your workout is a quick and simple way to give your body the essential proteins it needs before an intense gym session. Eat them in any form-boiled eggs, omelette or scrambled, and they’ll do the work.

Raisins have a very high content of carbohydrates. If you are running late for your gym, this is the easiest snack to grab and head out.

Peanut butter combined with whole-wheat bread provides your body with the fuel it needs to sustain a vigorous exercise session. Ideally, it should be eaten 30 minutes prior to a training session.

Protein bars are fast becoming a popular choice of pre-workout snack among gym goers. Tapasya Mundhra recommends opting for a bar that has whole grains and/or dried fruits for a good dose of carbohydrates.