Ever notice how some workouts feel more intense and more productive than others? Yeah, us too. Now there are a lot of things that go into the perfect workout, but what you’re fueling your body with definitely factors into the overall success of your workout. The perfect pre-workout snack could be key in taking your workout to the next level.

Here are a couple things to keep in mind when you think about eating before a workout. First, don’t eat while you’re walking into the gym. Most experts recommend eating a pre-workout snack about an hour before your workout. Second, combine complex carbohydrates with high quality protein. Protein takes longer to be processed into energy by your body, so, while useful, it won’t necessarily help fuel your workout. Carbs will give you a more immediate burst of energy while the protein will help you recover afterwards.

Veggies and Hummus

Like fruit, vegetables are a great source of carbohydrates. Grabbing a handful of carrots in a few tablespoons of hummus before a workout with give you a burst of immediate energy and some long-lasting protein-fueled power.

Oats

Eating something with oats 30 minutes to three hours before a workout will give you the perfect amount of energy to bring your A game. Oats are full of fiber so they slowly release energy as they break down. Plus, oats contain vitamin B which has been shown to help your body process carbohydrates and turn them into energy. Give a power-packed oat snack a try before your next workout.

Fruit

Fruit is high in carbohydrates so grabbing an apple or banana before a workout is a great source of energy. Combine your fruit with a cup of yogurt and you’ll have a delicious snack with added protein for prolonged energy that’ll also aid in recovery.

Whole Grain Breads

A slice of whole grain bread is a great source of carbohydrates. Top it with some energy-packed (and delicious) honey or nut butter for an extra kick. Better yet, top it with a slice or two of turkey breast and a hardboiled egg for a balance of carbs and protein.

On top of all of these, ensuring you are properly hydrated plays a huge role in your overall energy level. Dehydration will keep your body from performing at the level it needs to to complete an intense workout. Experts recommend you drink at least 2 cups of water 2 to 3 hours before a workout and then another eight ounces about 15 minutes before you begin your workout.