The best foods to eat before the gym are bananas, oats, whole grain toast, rice, yogurt, eggs, and fruit. Choose easily digestible carbs for energy and add some protein. Ideally eat 1–3 hours before your workout and avoid heavy or greasy foods right before training.
Whole grain toast with a little peanut butter can give you a good combination of carbohydrates protein and healthy fats.
Eggs with toast can work well before the gym because eggs provide protein while toast gives you carbohydrates for energy.
Apples with a small amount of peanut butter can provide carbohydrates and some protein without making the meal too heavy.
Cottage cheese with fruit can be a good option because it provides protein along with carbohydrates from the fruit.
Sweet potatoes are a good source of carbohydrates and can be paired with a small amount of lean protein before training.
Bananas are especially convenient because you can eat one quickly and do not need any preparation before heading to the gym.
Avoid eating a very large greasy or spicy meal immediately before exercising because it may cause stomach discomfort.