1 slice of decent bread + peanut butter + ½ banana. Eaten 20–30 minutes before you head out. That's the whole plan.
The NHS recommends basing meals on starchy carbs (bread, potatoes, rice). Wholegrain versions release energy more slowly — ideal before movement.
You don't need a shake, a gel or a plan. You need a slice of toast and a banana. This is the pre-session snack we quietly recommend to everyone who's ever asked "what should I eat before?".
- ·1 slice of decent bread (sourdough, seeded, whatever you like)
- ·Generous spoon of peanut butter (or almond butter)
- ·½ banana, sliced
- ·Pinch of salt (only if you're going more than an hour)
- 1Toast the bread.
- 2Spread with peanut butter while it's still warm — it melts in.
- 3Lay the banana slices on top. Pinch of salt if you're going long.
- 4Eat 20–30 minutes before you head out. Sip some water with it.
WHY THIS WORKS
Toast = fast, easy-to-digest carbs. Banana = a little sugar and potassium. Peanut butter = fat and protein to keep you fuller for longer.
Total prep time under a minute. Total ingredients under a fiver. No excuses.
COMMON MISTAKES
- ×Loading with butter and jam — you want steady energy, not a sugar spike.
- ×Eating three minutes before you leave. Give it 20.
- ×Skipping the pinch of salt on longer sessions.
LEVEL UP
- ↑Sourdough or seeded loaf beats white sliced.
- ↑Add a coffee 15 mins before — modest caffeine helps performance.
- ↑For very early sessions: prep the toast, eat half now, half after.
Branded downloads. Free. Print the PDF, share the poster.
STACK THE WINS.
Buy a jar of peanut butter and a bunch of bananas today. Both live in your kitchen from now on.