- 01 Fizzy Drinks – Avoid Carbonated Beverages
- 02 Spicy Food – Say No to Indigestion & Heartburn
- 03 Fibre Rich Foods - Avoid Before Workout for Better Digestion
- 04 Cruciferous Vegetables – Limit Gas-Producing Veggies
- 05 Nuts – High in Fat, Slow to Digest
- 06 Avocado – Skip Before, Enjoy After
- 07 Refined Sugar – No Quick Sugar Rush
- 08 Dairy – Avoid Lactose-Induced Bloating
- 09 What to Eat Before a Workout
The truly fit know that it's more about nutrition and less about exercise. Of course, working out plays its role in achieving the goals you have in mind. It could be weight training to get leaner, reformer Pilates to get into shape or simply getting in 10K steps to get your body moving. Where most people lack is the diet. The nutrition that accompanies your workout plan is the determining factor in whether you will achieve your fitness goal or not. Case in point? If you're aiming to get lean, it's best to pair your strength training sessions in the gym with a diet rich in protein. Otherwise, you may bulk up instead of shredding fat. The point is that it's easy to know what to eat but it's important to know what you should avoid eating while working out. In fact, most people don't pay attention to pre-workout nutrition. If you're wondering what's that one thing you might be neglecting in reaching your workout goals, this blog is for you. To ensure that you make the most of your workouts, here's a list of foods that you should avoid eating while working out.
01Fizzy Drinks – Avoid Carbonated Beverages
Call them carbonated, energy drinks, soda, soft drinks or by any other name, fizzy drinks have no nutrition and moreover they are full of sugar. They're not only a bad pre-workout drink, the high sugar content and carbonation can make you feel bloated in general. When taken pre-workout, it can lead to sugar rush, cause stomach cramps and even nausea during your workout. Even smoothies, which might seem like a natural pre-workout boost, should be avoided before you work out. They may make you jittery and raise your heart rate and blood pressure.
02Spicy Food – Say No to Indigestion & Heartburn
As satisfying as it is to the Indian taste buds, spicy food should be avoided before you exercise. One of the many reasons is that it can lead to indigestion or heartburn and can leave you in pain. You want to eat foods that aid in your workout rather than becoming a hindrance to it. Like carbonated drinks, spicy food can also lead to cramps which can force you to halt your workout.
03Fibre Rich Foods - Avoid Before Workout for Better Digestion
Yes of course, fibre is good for our body but just not before workout. Foods like whole grain bread, whole-wheat pasta and oats are fibre rich. They keep you full for longer and regulate the digestive system. Fibrous foods should be avoided before your workout simply because it takes a long time for the body to digest and can lead to gastrointestinal distress. This can result in bloating, nausea, gas and stomach cramps which can be problematic during your workout.
04Cruciferous Vegetables – Limit Gas-Producing Veggies
Similar to fibre rich foods, cruciferous vegetables like broccoli, brussels sprouts and cauliflower are important in your diet. These have the ability to cause havoc in the body and you must definitely avoid eating them while you work out. It is simply because these vegetables are high in raffinose, which is an indigestible carbohydrate that can trigger bloating of the abdomen and excessive gas.
05Nuts – High in Fat, Slow to Digest
Contrary to what you may believe, nuts should be avoided before working out. While considered a healthy snack, nuts have fats that digest slowly. The more fat you consume before workout, the longer it takes for the meal to be digested. If you want to include such fat in your pre-workout diet, make sure you eat them about one and a half hours before workout. When planning your pre-workout snack, it's best to avoid certain nuts that are high in fat and slow to digest. Macadamia nuts, for example, are very high in fat and can significantly slow down digestion. Pecans, similar to macadamia nuts, are rich in fats and may make you feel sluggish if consumed too close to your workout. Brazil nuts, although nutritious, are also dense in fat and should be eaten well in advance of your workout if you choose to include them. Walnuts, while containing healthy omega-3 fats, still take longer to digest, making them less ideal for fueling your body before exercise.
06Avocado – Skip Before, Enjoy After
Just like nuts, avocado has a high fat content too. They're rich in fibre too, so remember that your body will take twice as long to digest them. This may result in stomach cramps. Instead, have an avocado toast or salad after your workout.
07Refined Sugar – No Quick Sugar Rush
What can refined sugar do to our bodies? It leads to a rapid spike in blood sugar, followed by a crash mid-workout, making you feel tired and sluggish. Additionally, it has no protein, fibre or healthy fats and is just empty calories. Alternatively, you can go for glucose intake which is basically found in carbohydrate rich foods or fructose. For instance, eating an apple or a banana pre-workout is a good idea. You must consume it at least 30-40 mins prior.
08Dairy – Avoid Lactose-Induced Bloating
Dairy products like milk, cheese, and yogurt can lead to bloating and discomfort during a workout, especially if you're lactose intolerant. The body may have difficulty digesting lactose, which can result in gas, cramps, and even diarrhea. To avoid these issues, it's best to skip dairy before working out. Instead, opt for a lactose-free alternative or plant-based milk (like almond or oat milk) if you still want a pre-workout snack or shake.
09What to Eat Before a Workout
Bananas – A Natural Energy Booster
Packed with carbs and potassium, bananas provide a quick energy boost and help prevent muscle cramps.
Oats – A Slow-Releasing Energy Source
Oats are rich in fiber and complex carbohydrates, providing sustained energy throughout your workout.
Eggs – High in Protein
Eggs are a great source of high-quality protein, which helps in muscle repair and growth, making them an ideal pre-workout food.
Almond and Walnut – Full of Healthy Fats and Protein
Nuts like almonds and walnuts are packed with protein and healthy fats that provide lasting energy.
Berries – Rich in Antioxidants
Berries like blueberries, strawberries, and raspberries are high in antioxidants, which help reduce muscle inflammation and promote recovery.
Peanut Butter Sandwich – Healthy Fats and Fiber
A peanut butter sandwich provides a balance of healthy fats and protein, offering lasting energy for longer workouts by keeping you full and energized.
Greek Yogurt – Protein-Rich and Easy to Digest
Greek yogurt provides a protein boost and is easy to digest, making it an ideal choice for fueling your workout. Milk, cheese and yogurt should be consumed after training and not before training. This is because they are high in fat content and can cause lethargy and also tends to increase your stomach's acid content during workout. Best is to avoid it.
It's smart to fuel your body with foods that will benefit it. What you eat before a workout can make or break your performance and delay desired results. Choose wisely and keep track of what you're eating. Simple practices like avoiding fried foods, carbonated drinks, excessive fibre, sugary snacks, dairy, alcohol, spicy foods, and heavy protein ensures you don't experience sluggishness, bloating, or energy crashes during exercise. You can instead opt for balanced pre-workout snacks like bananas, oats, peanut butter toast and more to provide sustained energy, better digestion, and improved performance. Maximize your workout results and notice how energised you'll feel. Let your body thank you.
