Workout Food: 

1. BANANA

Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which helps maintain nerve and muscle function. Have some banana before your workout will help you keep a high level of nutrient

2. OATS

Oats and whole-grain bread are full of fiber and vitamin B which respectively releasing carbohydrates into your bloodstream and convert it into the energy. This steady stream of carbs keeps your energy levels consistent throughout your entire workout.

3 WHOLE-GRAIN BREAD

A slice of whole-grain bread is a good source of carbohydrates. “And it has flexible partners,” says Burke. “Top it off with jam or honey for more fuel or sliced up hard-boiled eggs for high-quality protein.” Hitting the gym during your lunch break? Grab some bread about 45 minutes before you head out. “Top it with a couple slices of turkey,” Villacorta suggests. “At this time of day, you should eat about 30 grams of carbohydrates and 15 to 20 grams of protein.”

4 FRUIT SMOOTHIES

Fruit smoothies are high in carbs and protein. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage. On top of that, fruit smoothies also provide you with essential vitamins and minerals.