DON’T exercise on an empty stomach.

For a standard hour-long workout — lifting, running, cycling — “you need to make sure you have a combination of carbs and protein” to provide a stream of energy during strenuous exercise and nutrients to repair muscle afterward, according to Manuel Villacorta, registered dietician and author of Peruvian Power Foods.

1. Bananas:

Bananas are very rich in fast-acting carbohydrates that will provide you with usable fuel for a workout, and the supply of potassium aids in maintaining muscle and nerve function.

To people who like to work out first thing in the morning and typically skip eating before, Villacorta said, “Please have a banana” before, and then eat breakfast “within a half hour at the least” afterward to provide essential protein for muscle building and repair.

2. Oats:

Oats are packed with fiber, which facilitates a steady release of carbohydrates into your bloodstream, and therefore a steady energy supply throughout your workout, according to Villacorta.

If old-school oatmeal isn’t really your jam, a great recipe for overnight oats with tons of fiber and protein.

3-Caffeine:

Caffeine has been shown to help regular drinkers enjoy a workout more by generating energy, as well as to slow fatigue and increase the rate of fat-burn.

Villacorta says he adds a couple shots of espresso to his pre-workout shake in the morning to pump him up.

4-Fruit Smoothies :

Fruit smoothies are an awesome pre-workout snack because they have high-quality protein, can be rapidly digested, and have the key combination of simple and complex carbohydrates. “The simple carbohydrates will hit for the first 15 to 20 minutes,” says Villacorta, while “the complex finally kick in around the half-hour mark.” Together, these provide a steady stream of energy throughout a standard workout.

5-Egg Whites:

The fat in egg yolks is metabolized slowly and therefore is likely to make you feel bloated and sluggish during your workout, so egg whites are a much better pre-workout option. A single egg white provides around 4 grams of protein and no fat.

6-Dried Fruit:

This is a great option if you only have a few minutes before your workout because it’s so light, so the simple carbs will provide you instant energy without weighing you down. A few recommendations for dried fruits to eat are dried berries, apricots, and pineapple. Shoot for around a quarter cup.