The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, yogurt, fresh fruit, boiled eggs, caffeine and smoothies.

Carbohydrates replenish your depleted glycogen levels, giving you energy and helping your body fight fatigue. Quinoa, oats, brown rice and other whole grains are top options.

Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth

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