Eating the right foods before a workout can fuel your exercise and improve performance. However, some foods can do more harm than good. Here are 17 things you should avoid eating before hitting the gym or going for a run.
High-Fiber Vegetables
Vegetables like broccoli or beans are healthy, but their high fiber content can cause digestive discomfort during a workout. It’s best to save these fibrous foods for post-exercise meals to avoid any stomach issues while you’re active.
Spicy Foods
Spicy foods can lead to indigestion or heartburn, which is uncomfortable during physical activity. It’s wise to avoid hot spices and sauces right before a workout to ensure you’re not sidelined by stomach discomfort.
Creamy or Rich Sauces
Heavy, creamy sauces can weigh you down and lead to sluggishness. They’re often high in fat and can take longer to digest, which is not ideal when you’re about to engage in physical activity.
Fatty Meats
Meats high in fat, like burgers or bacon, can be hard on your stomach when you’re working out. They take longer to digest and can make you feel slow and uncomfortable.
Carbonated Drinks
Soda and other carbonated drinks can cause bloating and gas. This can lead to discomfort during workouts, especially in activities that involve a lot of movements, like running or aerobics.
Sugary Snacks
Candy bars or other sugary snacks might give you a quick burst of energy, but this is often followed by a sugar crash. It’s better to choose a balanced snack that will provide sustained energy for your workout.
Dairy Products
For some people, dairy products can cause digestive issues like bloating or gas. It’s best to avoid consuming a lot of dairy right before a workout, especially if you’re lactose intolerant or sensitive to dairy.
Nuts
While nuts are a good source of protein and healthy fats, they can be heavy in the stomach when eaten in large quantities. Eating them in moderation before a workout is fine, but a big serving could cause discomfort.
Processed Foods
Processed snacks and meals often contain a lot of sodium and preservatives, which can lead to water retention and bloating. Opt for whole, unprocessed foods as pre-workout meals for better energy and digestion.
Fried Foods
Fried foods are high in fat and can be hard to digest, making them a poor choice before a workout. They can make you feel sluggish and lead to stomach discomfort.
Alcohol
Alcohol is a diuretic and can lead to dehydration. It can also impair your coordination and reaction time, making it a dangerous choice before any form of exercise.
Whole Milk
Whole milk is high in fat and can be hard to digest for some people. It’s better to choose a lighter option like skim milk, almond milk, or water before a workout.
Heavy Protein Bars
Some protein bars can be heavy and dense, making them hard to digest quickly. Look for a lighter snack or a protein shake as an alternative if you need a pre-workout protein boost.
Raw Onion and Garlic
Raw onion and garlic can cause strong aftertastes and sometimes digestive upset, which isn’t ideal when you’re about to be physically active. It’s better to avoid them right before a workout.
Fast Food
Fast food is often high in fats and carbs, which can slow you down and hinder your workout performance. It’s best to eat a healthy, balanced meal a few hours before exercising.
Chewing Gum
Chewing gum right before a workout can lead to swallowing air, which causes bloating and gas. It’s also a choking hazard during intense workouts.
Energy Drinks
While they might give a quick energy boost, energy drinks are often high in sugar and other stimulants that can lead to a crash. Stick to water or an electrolyte drink for hydration.
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