8 Foods That Can Give More Energy for Your Workouts

If you are preparing to go for a workout session, eating the right food beforehand holds the key.  Eating food that gives more energy can have a massive impact on your overall fitness and gym performance.

You should not do exercise with an empty stomach. An empty stomach can make you feel tired after a hefty workout session, and your alertness and focus get affected. Moreover, lack of energy can affect your daily activities and makes you less productive.

So, you must eat quality food that keeps your energy level throughout the day.

Although all foods give you energy, some contain nutrients that can raise your energy level instantly and help you remain focused.

In this guide, we have listed a few healthy foods you must try before heading to the gym.


Oatmeal is a whole grain and perfect food for getting long-lasting energy.

Foods that release carbohydrates gradually are perfect before going for an intense workout session. And nutrition experts suggest that starting off your morning with the whole grain can provide you enough energy to give you a long-lasting boost.

Because whole grains like oatmeal contain vitamins and fiber, they work together to help your body metabolize energy. Moreover, the fiber present in oatmeal forms a thick gel, and the presence of this gel in the digestive system delays emptying the stomach.

Therefore, a cup of oats 30 minutes before a gym session is ideal for sustained energy release.


Bananas are one of the best workout foods and a great source of an instant energy boost. Packed with fast-acting carbohydrates, it keeps your energy levels ups during an intense workout.

Although carbohydrates are the salient source of calories, bananas also contain Vitamin B6, fiber, and potassium. Potassium and fiber present in bananas can reduce the chances of getting muscle cramps.

To get an energizing combination, you can pair a banana with a cup of yogurt or low-fat milk. It’s a fantastic way to start your early morning workout.


Along with bananas, apples are the most popular workout food. Containing fiber and carbs, it provides an instant energy boost before hitting the gym.

Studies show that a medium size apple can have around 2.1 grams of fiber, 10 grams of sugar, and 14 grams of carbs, ensuring slow and sustained energy release.

Additionally, apples also have antioxidant content that may slow the carb’s digestion and make the energy last longer.

Brown Rice

Brown rice is an excellent food to keep you filled up. It’s a nutritious food with a low glycemic index that can regulate blood sugar and promote steady energy levels throughout the day.

In comparison to white rice, brown rice is less processed and retains more nutritious value in the form of minerals, vitamins, and fiber. 

 Fiber and healthy carbs can avoid potentially painful cramps during gym or workout. Therefore, nutritionists and fitness experts recommend eating brown rice a least an hour before workout.

Egg Whites

Egg whites are packed with proteins that can give a steady and sustained source of energy to fuel your day.

They are rich in Vitamins B and contain about 4 grams of protein, making them one of the best healthy gym snacks you can have.

Greek Yogurt

Like bananas, Greek yogurt is an excellent snack to have before heading to the intense workout session. It is full of calcium, proteins, and healthy carbs that can replenish your muscle and strengthen bones.

Additionally, the carbs present in yogurt are in the form of simple sugar such as galactose and lactose, which provide ready-to-use energy. And it can slow down the digestion of carb and sugar release into the blood.

For a healthier snack, you can add some testy barriers to it.


Caffeine is among the most trusted and widely used foods to give your body an instant boost. A strong energy drink or coffee before a workout can give you enough energy.

Studies have also shown the positive impact of incorporating caffeine before the workout. Therefore, people who enjoy regular workouts can reap out various benefits from caffeine.


Almonds contain important nutrients such as Vitamins B and magnesium. It is a great source of energy and the superstar in the snack world. 

Researches have shown that insufficient vitamin B can result in poor concentration, irritability, and fatigue. Moreover, people with low magnesium levels tend to tire out more quickly during exercise. In this regard, almonds can be the perfect food to give you more energy and concentration before the workout.

Additionally, vitamins B like folate, riboflavin, thiamin, and niacin will convert the food into energy. And the presence of magnesium will not let you get tired during a workout.


What should I eat when tired?

Your body needs fuel especially if you live an active lifestyle. The top choice will always be carbohydrate rich foods like fruits or vegetables, nuts or seeds. Banana, almonds, or oats are just some examples. Also, drink plenty of water to fight fatigue.

The best foods to eat at times when you tired are best described in this article from Healthline.

What causes low energy?

The following lifestyle factors contribute to your fatigue:

  • Lack of sleep
  • Lack of exercise or any physical activity, or too much of physical activity
  • Alcohol and drug use
  • Unhealthy eating habits
  • Some medications

How much sleep do I need?

The below chart from Sleep Foundations shows the recommended hours of sleep by age.

Recommended sleep hours

Does vitamin D help with fatigue?

According to this study, vitamin D deficiency can be associated with fatigue. Study participants were able significantly improve fatigue after vitamin D treatment. So, you can make sure to eat foods reach in vitamin D to help you stay less tired.

What to drink if feeling tired?

The top 3 drinks for boosting energy are water, coffee, and green tea.

About Gymammo

Founded to enhance your workout, Gymammo made it their goal to design, produce, and distribute ready-to-wear athletic apparel made for all workouts. 

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