Summer is the perfect time to get outdoors and stay active. Whether you enjoy running, swimming, hiking, or biking, the warm weather and longer daylight hours provide ample opportunity to engage in physical activity.

To maximize your workout performance and ensure you have enough energy to power through your summer fitness routine, it’s crucial to fuel your body with the right foods before exercising. Here are ten pre-exercise foods that can boost your summer workout:.

1. Bananas

As a convenient and easily digestible fruit, bananas are an excellent choice for a pre-workout snack. They are packed with carbohydrates, which provide a quick source of energy, and also contain potassium, which helps prevent muscle cramps.

Have a banana about 30 minutes before your workout for a natural energy boost.

2. Greek Yogurt

Greek yogurt is a protein-rich snack that can help support muscle recovery and growth. It also contains carbohydrates, which provide sustained energy during your workout.

Choose plain Greek yogurt and add some fresh fruits for a delicious pre-exercise treat.

3. Oats

Oats are a great source of complex carbohydrates, fiber, and B-vitamins. They provide a steady release of energy, making them an ideal pre-workout food.

You can enjoy a bowl of oatmeal topped with fruits and nuts or prepare some overnight oats for a convenient grab-and-go option.

4. Whole Grain Bread

Whole grain bread is another carbohydrate-rich food that can fuel your summer workouts. It contains complex carbs, which are digested slowly, providing a sustained release of energy.

Spread some nut butter or avocado on a slice of whole grain bread to enhance its nutritional value.

5. Berries

Whether it’s strawberries, blueberries, or raspberries, berries are a delicious and nutritious pre-exercise snack. They are rich in antioxidants, which can help reduce muscle inflammation and enhance recovery.

Enjoy a handful of mixed berries before hitting the gym or heading out for a run.

6. Nuts and Seeds

Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fiber. They provide a good balance of nutrients and can help keep you energized throughout your workout.

A small handful of nuts or a sprinkle of seeds can make a great pre-workout addition to your meals.

7. Sweet Potatoes

Sweet potatoes are a complex carbohydrate source that offers various vitamins and minerals, including vitamin C, potassium, and beta-carotene. They provide sustained energy and are known to maintain steady blood sugar levels.

Bake or grill some sweet potato wedges as a pre-workout side dish.

8. Green Smoothies

Green smoothies made with leafy greens, fruits, and a liquid base like coconut water or almond milk are an excellent option for a refreshing pre-workout drink.

Packed with vitamins, minerals, and antioxidants, they can hydrate you, provide a burst of energy, and aid in muscle recovery.

9. Quinoa

Quinoa is a complete protein source that contains all essential amino acids needed for muscle repair and growth. It also provides complex carbohydrates for sustained energy.

Prepare a quinoa salad with vegetables or have a quinoa bowl topped with lean protein before your workout.

10. Eggs

Eggs are a fantastic source of protein and contain essential amino acids necessary for muscle recovery. They are also rich in vitamins and minerals like vitamin D and choline.

Enjoy a boiled or scrambled egg with whole grain toast as a pre-workout meal to fuel your muscles.