I once ate a full plate of spaghetti forty minutes before a run because I thought “carb loading” was a good idea. About a mile in, I had to stop and sit on a park bench while my stomach staged a revolt. On the flip side, I have also tried working out on a completely empty stomach and felt so lightheaded by the third set that I nearly dropped a dumbbell on my foot.

There is a sweet spot. When you have about ten minutes before a workout and your stomach is growling, here is what to reach for.

Banana — The Gold Standard

A banana is the closest thing to a perfect pre-workout snack. It is mostly simple carbohydrates that digest fast, plus potassium to prevent muscle cramps. Eat one banana ten to fifteen minutes before you start. No blender. No prep. Just peel and eat.

If you want a little more staying power, spread a thin layer of peanut butter on a few banana slices. The small amount of fat and protein slows the digestion just enough to keep you going through a full hour-long workout without feeling heavy.

The Toast Option

A single slice of white toast with a thin smear of jam gives you quick carbohydrates without the fiber that would sit in your stomach. Skip the whole wheat — fiber takes longer to digest, and you do not want your body diverting blood to your digestive system when it should be fueling your muscles.

What to Avoid

Do not eat anything high in fat or fiber right before exercising. No nuts, no granola bars with whole oats, no cheese, no heavy protein shakes. These sit in your stomach and can cause cramping once you start moving. Save the protein for after your workout — that is when your muscles actually need it for repair.

If You Have No Time at All

A few sips of apple juice or sports drink will give you the quick blood sugar bump you need to get through the first fifteen minutes. It is not ideal, but it is better than working out on empty when you feel weak.