Foods rich in carbohydrates and protein are ideal for pre-workout energy. Bananas provide quick energy due to their natural sugars and potassium, while oatmeal offers sustained energy thanks to its complex carbs. Foods like Greek yogurt or a protein shake also deliver essential amino acids for muscle support. Timing is crucial; consume these foods about 30 to 60 minutes before exercise for optimal results. Hydration is equally important, so drinking water or an electrolyte beverage can prevent fatigue during workouts.