Foods You Should Skip Before Your Workout

I have written about foods to eat before a workout. Knowing the foods you should skip before your workout is also crucial, especially when improving your workout performance. What you eat before exercising can significantly affect how well you perform. While it’s essential to fuel your body with the proper nutrients, it’s equally important to avoid certain foods that can hinder your performance.

In this article, we will be discussing foods that you should avoid before your workout. These foods can cause digestive issues, bloating, and discomfort during your workout, negatively impacting your performance. By avoiding these foods, you can ensure you are fueling your body with the right nutrients to help you achieve your fitness goals.

Avoid Refined Sugars

Refined sugars, such as those found in candy, chocolate, and baked goods, can cause a spike in our blood sugar levels. This can lead to a sudden burst of energy, followed by a crash. Not only can this affect our physical performance, but it can also leave us tired and sluggish.

To avoid this, we should limit our refined sugar intake. Instead, we can opt for natural sources of sugar, such as fruit, which provide a slower release of energy.

Limit Sweetened Beverages

Sweetened beverages, such as soda and energy drinks, are also high in sugar. In addition, they often contain caffeine, which can further impact our performance. While caffeine can temporarily boost energy, it can also lead to dehydration and increased heart rate.

We should drink plenty of water before and during workouts to stay hydrated and energised. If we need a little extra boost, we can opt for a natural source of caffeine, such as green tea.

Avoiding sugary foods and drinks before our workouts ensures we have the energy and focus to perform at our best.

Skip Fried Foods

Fried foods, such as chips, fried chicken, and onion rings, are high in fat and difficult to digest. They also tend to be high in salt, which can lead to dehydration during exercise. Instead, opt for baked or grilled options, such as baked sweet potato fries or chicken breast.

Be Cautious with High-Fat Meats

While lean meats, such as chicken and turkey, can be excellent sources of protein for our workout, high-fat meats, such as beef and pork, can cause digestive discomfort. If you eat these meats, try trimming as much visible fat as possible. You can also select lower-fat options like lean ground beef or pork tenderloin.

Dairy Products and Lactose Sensitivity

Lactose, a sugar found in milk and other dairy products, can cause digestive discomfort in those who are lactose intolerant or have lactose sensitivity.

Experience bloating, gas, or other digestive issues after consuming dairy products. Consider lactose-free alternatives before your workout.

Moderate High-Fibre Intake

We all know fibre is essential for our digestive health, but consuming too much before a workout can lead to discomfort and bloating. While high-fibre foods such as whole grains, fruits, and vegetables are a great energy source, they take longer to digest and can cause gas and bloating.

It’s important to note that the amount of fibre that causes bloating varies from person to person. Some people can handle a high-fibre meal with no issues. In contrast, others may experience discomfort with even a moderate high-fibre intake.

We recommend consuming moderate high-fibre foods before your workout to avoid bloating. This means sticking to a serving size of around 1/2 cup of cooked grains or 1 cup of raw vegetables. Additionally, it’s best to avoid high-fibre foods high in fat, such as avocado and nuts, as they take even longer to digest.

Protein Bars and Energy Snacks

When it comes to pre-workout snacks, protein bars and energy snacks are a popular choice for many gym-goers. However, not all protein bars and energy snacks are created equal. Here are some things to remember before grabbing one of these snacks before your workout.

Check for Added Sugars and Fats

Many protein bars and energy snacks are marketed as healthy options but can be packed with added sugars and fats. These ingredients can cause a spike in blood sugar levels, leading to a crash during your workout. Reading the labels and looking for snacks with low amounts of added sugars and fats is essential.

One way to do this is to look for bars with whole food ingredients, such as nuts, seeds, and dried fruit. These snacks are usually lower in added sugars and fats and can provide a good source of protein and energy.

Another option is to make protein bars or energy snacks at home. This way, you can control the ingredients and ensure you get a healthy snack that will fuel your workout without causing a crash.

Overall, protein bars and energy snacks can be convenient and tasty pre-workout snacks. Just check the labels and choose snacks with whole food ingredients and low amounts of added sugars and fats.

Spicy Foods and Gastrointestinal Upset

We all love a bit of spice in our meals but consuming spicy foods before a workout can lead to gastrointestinal upset. Spices like chilli peppers contain capsaicin, which can cause heartburn, stomach pain, and even diarrhoea.

When we exercise, our bodies require a lot of blood flow to our muscles, so our digestive system slows down. This can cause food to sit in our stomachs longer than usual, making it more likely for us to experience gastrointestinal discomfort.

It’s best to steer clear of spicy foods before a workout. Instead, opt for easily digestible foods such as bananas, oatmeal, or a smoothie. These foods will provide you with the energy you need for your workout without causing any discomfort.

Caffeinated Beverages and Dehydration

Limit Pre-Workout Coffee and Tea

We all know that caffeine is a stimulant that can give us a much-needed energy boost. However, consuming too much caffeine before a workout can lead to dehydration, negatively impacting our performance.

When we consume caffeine, it increases urine production, which can lead to dehydration. This is why limiting our caffeinated beverage intake is essential before a workout.

Instead of relying on coffee or tea, we can opt for other pre-workout drinks such as water, coconut water, or a sports drink that contains electrolytes. These drinks can help us stay hydrated and improve our performance during the workout.

What You Can Eat Before Your Workout

Smoothies

Smoothies can be a great pre-workout option, especially if you’re short on time. They’re easy to digest and can be packed with nutrients to fuel your workout. Try blending some spinach, banana, almond milk, and protein powder together for a balanced and energising smoothie.

Oats

Oats are a great source of complex carbohydrates, which provide sustained energy for your workout. They’re also high in fibre, which can help keep you feeling full and satisfied. Try topping your oats with fruit and nuts for added flavour and nutrition.

Greek Yogurt

Greek yoghurt is an excellent source of protein, which can help repair and build muscle tissue. It’s also a good source of carbohydrates, which can provide energy for your workout. Try topping your yoghurt with fruit and granola for a balanced and satisfying snack.

Fruit

Fruit is a great source of natural sugars, which can provide quick energy for your workout. It’s also high in vitamins and minerals, which can help support overall health. Try eating a banana or apple before your workout for a quick and easy snack.

Frequently Asked Questions

Which snacks might hinder a workout session?

Snacks high in sugar, fat, or processed ingredients can hinder your workout. Examples include candy, chips, and cookies. These foods can cause a quick spike in blood sugar followed by a crash, leaving you feeling sluggish and lacking energy.

Are there any specific foods that could sabotage my abs training?

Yes, foods high in sodium or cause bloating can sabotage your abs training. Examples include salty snacks, fried foods, and carbonated drinks. These foods can cause water retention and bloating, making it harder to see the definition in your abs.

What should I steer clear of eating before an early morning exercise routine?

Avoid eating heavy meals or foods high in fat or protein before an early morning exercise routine. These foods can take longer to digest, leaving you feeling heavy and sluggish during your workout. Opt for a light breakfast or snack high in carbohydrates for quick energy.

Can indulging in spicy meals impact my workout performance?

Yes, indulging in spicy meals can impact your workout performance. Spicy foods can cause indigestion, heartburn, and even nausea, making it uncomfortable to exercise. Stick to milder foods before a workout to avoid any digestive issues.

Why should I avoid certain foods when aiming to build muscle and shed fat?

Certain foods can hinder your progress in building muscle and shed fat. Foods high in sugar, fat, or processed ingredients can lead to weight gain and make it harder to build muscle. Opt for whole, nutrient-dense foods to support your fitness goals.

Is it advisable to have a cheesy pizza before hitting the gym?

No, having a cheesy pizza before hitting the gym is not advisable. Pizza is high in fat and difficult to digest, leaving you feeling heavy and sluggish during your workout. Opt for a lighter meal or snack high in carbohydrates for quick energy.