Many people quit their fitness journey because they are too tired after their workouts and claim that they’re too weak to continue. One of the biggest reasons why you might feel this way is because you are either not eating enough or you are not providing your body with the nutrients necessary to perform your workout.

Ideally, you want to eat at least one hour before your workout, but it all depends on what you eat, because some foods digest quicker than others. Your workout performance is also affected by how much you eat, and your overall fitness goals.

Here are some examples:

• A banana and peanut butter: Fruits are high in fructose (sugar) so it can be used as a quick burst of energy. Peanut butter is filled with good fats from peanuts and your body can use that fat for immediate energy.
• Protein Smoothie: You can prepare a quick smoothie with a banana and whey protein powder if you have. Otherwise you can make your own protein smoothie by adding Greek yogurt, a spoon of peanut butter or anything you want as long as you have some protein and either carbohydrates or good fats for energy.
• Whole-wheat toast with eggs: Whole wheat digests slowly so it will keep you full during your workout. Eggs are an excellent source of protein; eat them without the yolk if you want to save on the calories.
• Small potato with avocado: Potatoes are carbohydrates that digest fast, so if you don’t have more than an hour to eat before your workout you can boil a potato and have it with some slices of avocado which provide healthy fats.

Remember that if you do not eat according to your goals, it will be harder for you to achieve them. A good nutritious diet is essential for any goal. No matter how hard you’re killing yourself at the gym, if you aren’t eating right, you won’t see great results.

Always contact your doctor before any changes in your diet.

Not everyone has time for breakfast. Some of us would rather sleep 30 more minutes than get up and cook but when you don’t have breakfast you are preventing your body from getting the nutrients it needs to give you energy for the day. Having breakfast helps you improve concentration and provides strength and endurance if you do any physical activities. But I know, I know, you still do not want to wake up earlier to cook, very reasonable, but no worries, I have 5 quick and healthy meals that you can have for breakfast: