11 Foods You Should Never Eat Before a Workout for Best Results

It’s important to eat before you warm up, and eating food to fuel a workout is a great excuse to devour your favorite snack before hitting the gym. As David Wiener, nutrition and training specialist at fitness app Freeletics, notes, “If you exercise on an empty stomach, your body won’t have enough energy to perform at its best.”

But – and this is an important but – What you eat is also crucial. Unfortunately, as much as we want to eat Pringles pizza and pepperoni, there are certain foods that should be avoided before a workout. Why? According to the expert, if you opt for certain snacks, it’s likely that “all your energy will go into digesting that food,” he explains, rather than fueling your workout.

So it’s worth planning ahead if you need a boost before a training session. Here are 11 foods and drinks Wiener recommends avoiding pre-workout, plus his snack swap recommendations:

1. Fiber-filled foods

In general, foods rich in fiber, such as whole wheat bread, whole wheat pasta and oats, are good for you and can help keep you feeling full for longer and regulate the digestive system. However, these foods should not be consumed before a workout, says Wiener, because they take longer for the body to digest and can lead to gastrointestinal upset. “This discomfort can result in bloating, nausea, gas and stomach cramps that can hinder a workout, meaning you should avoid them before exercising.”

Instead, he recommends opting for “vegetables that are easier to digest, such as asparagus and potatoes.”

2. Energy drinks

“Many gym-goers assume that they need an energy drink before their workout to get through their session. However, energy drinks can be filled with unnecessary sugars and caffeine, which can spike your blood sugar, make you jittery, and increase your blood pressure.” , said the professional. “All of these responses are counterproductive to a good workout and make your body have to work even harder to burn the sugar you just consumed, instead of burning body fat.”

He adds: “Instead, opt for more natural ways to boost energy levels, which can be as simple as getting enough sleep. If you’re feeling too tired to exercise, it’s your body’s way of telling you telling you to rest and avoid injuries.”

3. Nuts

“While healthy fats are an important part of our overall diet, eating high-fat meals or snacks like nuts before exercise can compromise your workout,” says Wiener. “This is because fat is a nutrient that slows digestion, and the more fat there is in a meal or snack, the longer it will take for that meal or snack to be digested.”

Before training, the purpose of nutrition is to prepare the body, and for that the food must be fully digested and ready to use as fuel, he explains. “If you want to include fat in your pre-workout, make sure you wait 1½ to 2 hours before exercising.” Alternatively, Wiener suggests saving your healthy snack for after your workout.

4. Cruciferous vegetables

“Cruciferous vegetables like broccoli, Brussels sprouts and cauliflower are important vegetables to include in your diet, but they will wreak havoc while you exercise,” says Wiener. This is because these vegetables are high in raffinose, an indigestible carbohydrate that can cause abdominal bloating and excess gas. Instead, the expert recommends enjoying spinach, lettuce and carrots before your workout.

5. Refined sugar

“Insufficient amounts of sugars and carbohydrates in your system before a workout can lead to lethargy and fatigue, especially if you’re exercising,” says Wiener. “But you should pay attention to the source of sugar, and as always do your best to avoid refined sugar found in many manufactured products.”

Instead, his tip is to opt for glucose found in carbohydrate-rich foods or fructose (think fruits and vegetables), because your body uses these types of sugar much more effectively and efficiently.

6. Ready-made meals

Wiener claims, “Ready meals and processed foods in general should be avoided before a workout, and if you are trying to lose weight, avoided altogether. These types of ready meals contain many artificial ingredients that extend the shelf life of the product. , but This also means they have minimal nutritional value and won’t give you enough fuel for the workout ahead.’

The alternative? “Choose meals that you have prepared yourself at home, where you know exactly what you are putting on the plate,” he says. “I would recommend making meals for the week ahead so you always have something to eat and don’t have to make excuses for convenience foods.”

7. Dairy

“Milk, cheese and yogurt should always be consumed after a training session. This is because their high fat content can make you feel lethargic and will increase your stomach’s acid levels during a workout,” the pro shares. “Eating dairy before a workout can also make you feel extra gassy. Some people also find dairy particularly difficult to digest, and if this is the case, consuming dairy before exercise can lead to stomach upset and bloating.”

8. Fried foods

Wiener advises, “If you eat fried foods before a workout, you may be consuming too many saturated fats that are difficult to digest. Again, this can leave you too bloated to exercise and cause you to experience severe cramps, which can prevent you from exercising.” you can exercise more. you move well.”

Additionally, he says, greasy, fried foods can also have an emotional impact on your workout. “These types of foods make you feel terrible and affect your attitude towards your workout. Go into your workout with a healthy, happy stomach And mind is what will help you excel.”

9. Carbonated drinks

“Carbonated drinks are known to be nutritionally puny and more often than not loaded with sugar, so it shouldn’t be too surprising that they are a poor choice for your pre-workout drink,” says Wiener.

“Their high sugar and carbon dioxide content can make you feel bloated and not only lead to a sugar crash, but also cause stomach cramps and nausea during your workout,” the pro explains. As you’ve probably heard before, you should opt for water instead. Remember, it’s important to stay hydrated before, during and after your workout.

10. Spicy food

“While spicy foods can satisfy your taste buds, they should be avoided before exercise for a number of reasons,” the expert warns. “First, spicy food can lead to indigestion or heartburn, which can cause you to have pain and have to stop a workout. Second, spicy food can lead to more cramps, which in turn can force you to pause a workout, or reduce the amount of effort you put in. can influence your liver. can insert.”

If you’re looking for something with spice, you can always opt for strong flavors like garlic, turmeric, and pepper when choosing your pre-workout fuel, Wiener adds.

11. Avocados

“Avocados should be avoided pre-workout due to their high fat content (although avocados are filled with good, monosaturated fat). Additionally, avocados are high in fiber, and this combination takes longer for the body to digest, which can result in stomach cramps,” says Wiener.

So, what should we eat when we are hungry before exercising?

“Nutrition is important when it comes to exercise. It’s important for fueling our bodies and can aid recovery,” explains Olly Banks, personal trainer at Fitness First.

‘Before you exercise, it is important to choose something that contains both carbohydrates and protein within two hours of your workout. The carbohydrates are fuel for your working muscles, while the protein helps with building and recovery.

“However, it’s important to find a snack and time that suits you and your body.”

Some examples Banks suggests are:

● Banana with peanut butter, or other fruit

● Protein bars

● Smoothies

Here’s another reminder that it’s important to fuel up before hitting the gym – the foods above just aren’t the best options.

As Wiener puts it, “While there are several foods you should try to avoid before training, eating nothing at all is just as bad. Before a workout, you should never be hungry as this can have a major impact on your training. mentally and physically. It is important to prepare yourself nutritionally before training so that you can be strong, efficient and achieve your fitness goals.

“Also, choose to eat at least 60-90 minutes before your workout so you find the best balance between eating too early or too late.”