Or how not to feel light-headed during training.

What you eat could make your next workout better, whether you’re just starting to exercise or you’re an athlete in training. Eating right can help energize your workout. Which foods are best, which should you avoid, and when should you eat?

Sports nutrition expert generally agree on the following:

Bananas: “They’re nature’s PowerBar,” says Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport. Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function.

Oats: Oats are full of fibre, which means they gradually release carbohydrates into your bloodstream. This steady stream keeps your energy levels consistent during your workout.

Whole Grain bread: A slice of wholegrain bread is a good source of carbohydrates. If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out.

Fruit and Yogurt: Fruit is high in carbohydrates and Greek yogurt is packed with high-quality protein. People tend to skip fruit and other foods that are high in carbs, but protein doesn’t break down fast enough to become fuel for a workout. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.”

What to avoid: If you’re going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush—and probably a crash—while you’re mid-workout. Also, don’t overeat before you workout. These are all snack suggestions, not meals. Eating too much can cause indigestion, sluggishness, nausea and vomiting.

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