Pre Workout Food

Eat to boost endurance before a workout: 

LENTILS: Their iron helps you produc hemoglobin, which carries oxygen in your blood. In one study, cyclists who ate lentils rode 20 minutes longer than those who ate a different snack. Sass suggests a lentil salad 30 to 240 minutes preworkout.

BEET JUICE: Studies show it can help you exercise 14 percent longer. The nitrates in beets reduce your muscles need for oxygen, so they can push you through that tough final stretch. 

HONEY: Drizzle a teaspoon on  a banana to benefit from the slow release of natural sugars, which your body converts to energy. 

BELL PEPPER: During distance exercise, your body taps into stored fat and carbs for fuel. To access fat and stave off fatigue, you need an adequate supply of vitamin C in your blood, Sass says. Peppers have more than twice the amount of an orange. 

PEANUTS: Peanuts are good for your heart, they are full of healthy fat, fiber, vitamins, and polyphenols, which keep inflammation at bay and your blood vessels flexible.