7 Worst Foods to Eat Before a Workout and What to Choose Instead
When it comes to maximizing your performance at the gym, diet plays a crucial role. While many people focus on getting their workout in, they may not realize that some “healthy” foods can actually hinder progress during exercise. Certain foods slow down digestion, cause discomfort, or lead to a drop in energy levels, which can leave you feeling sluggish and unfocused during your workout.
Here are the worst foods to eat before your workout, and what you should opt for instead:
1. Fatty Foods (Avocados and Nuts)
Although avocados and nuts are packed with healthy fats, they can be slow to digest. This sluggish digestion draws blood away from your muscles and into your digestive system, potentially causing cramps or discomfort during your workout. Fatty foods can also leave you feeling overly full and heavy.
Alternative: Opt for a balanced meal with carbohydrates and lean protein 3 to 4 hours before your workout.
2. Salads
Leafy greens, while highly nutritious, are high in fiber, which can slow down digestion and lead to bloating. Eating a salad before working out may make you feel uncomfortable and sluggish, hindering your performance.
Alternative: If you crave vegetables, try to eat them a few hours before your workout. A small, light salad with lean protein is okay, but avoid large portions right before hitting the gym.
3. Beans
Beans are rich in fiber and contain an indigestible carbohydrate called raffinose, which can lead to bloating, gas, and stomach discomfort. This can be especially troublesome during intense exercise when your body is focused on muscle performance rather than digestion.
Alternative: Stick to easily digestible carbs like toast or a banana for a pre-workout snack.
4. Citrus Fruits
Oranges, grapefruits, and other citrus fruits are acidic and can lead to heartburn during physical activity. While they’re a healthy choice overall, consuming them right before exercise might result in a burning sensation in your chest, which can be distracting.
Alternative: Choose a less acidic fruit like an apple or a banana for a pre-workout boost.
5. Juice
Even fresh-squeezed juice may not be the best choice before your workout. The high sugar content causes a quick spike in blood sugar levels, followed by a crash, leaving you feeling sluggish just minutes into your workout.
Alternative: Hydrate with water or choose a sports drink with electrolytes if you need a boost of energy for longer workouts.
6. Spicy Foods
Spicy foods like chili, spicy curries, and pad Thai may cause indigestion, heartburn, and stomach discomfort during exercise. Capsaicin, the compound in chili peppers, stimulates the digestive system, which can lead to acid reflux or discomfort.
Alternative: Stick to bland, easily digestible foods like toast, rice, or pasta before working out.
7. Protein Supplements
While protein shakes and bars are great post-workout, they aren’t ideal pre-workout snacks. Protein is essential for muscle recovery and growth, but it doesn’t provide enough immediate energy to fuel your body during exercise. Consuming protein before your workout may leave you feeling sluggish or bloated.
Alternative: Choose carbohydrates with a moderate amount of protein to fuel your workout. For example, a slice of whole grain bread with almond butter or a banana with a small amount of yogurt.
The Best Pre-Workout Foods
To ensure you have the energy and stamina for a successful workout, focus on consuming easily digestible carbohydrates that are low in fiber. Options like bread, muffins, bagels, and pasta provide a quick source of energy without weighing you down.
What you eat plays a crucial role in your performance. So, for better results at the gym, be mindful of what you consume beforehand, and always listen to your body’s needs.
