Nutrition for every moment

Smart nutrition isn’t just about what you eat—it’s also about when you eat!

Here, we share the best foods to boost your performance throughout different daily activities, backed by research and health experts.

Reading time: 4 minutes

Before working out: A banana with peanut butter

A classic combo for an energy-packed workout. Bananas provide fast-absorbing carbs and potassium, while peanut butter delivers healthy fats and protein. Together, they offer sustained energy and help prevent muscle cramps.

Before studying for an exam: Dark chocolate (at least 70% cacao)

Dark chocolate contains flavonoids that improve cerebral blood flow, enhancing focus and memory. In moderation, it’s an excellent snack for intense study sessions.

Before running a marathon: Sweet potato

Rich in complex carbohydrates, sweet potatoes provide long-lasting energy and are easy to digest. Their low glycemic index helps maintain stable blood sugar levels throughout your run.

Before flying: Avocado

Avocado is packed with healthy fats and potassium, supporting electrolyte balance and potentially reducing fluid retention during flights. It’s also a good source of fiber for digestive health.

Before bed: Kiwi

Studies show that eating two kiwis about an hour before sleep can improve sleep quality, thanks to their antioxidants and serotonin content.

Before meditating: Almonds

Almonds are high in magnesium, a mineral that helps relax muscles and the nervous system, creating the perfect environment for meditation.

To maintain high energy levels throughout the day, pair these foods with proper hydration and a balanced diet. Avoid ultra-processed foods and prioritize fresh, natural options.

If you want to learn more about how to incorporate these foods into your daily routine—or need personalized guidance—schedule a consultation with Sarah Jarrett, MS, RDN, LD. She can help you design a nutrition plan tailored to your needs and goals.