Don’t Eat These 10 Foods Before a Workout, Eat These 10 Instead
Knowing how to fuel your body before a workout is crucial for a good gym session. The last thing you want is to chow down on something that leaves you bloated or fatigued, which is why we’ve put together a list of 10 foods to avoid before a workout and 10 that are beneficial to indulge in.
1. Fast Food
Fast food comes with all kinds of stuff you don’t need before a workout: high fat, empty calories, loads of sugar, and plenty of grease. All of this can leave you bloated or tired, neither of which helps you pump iron.
2. Heavy Protein
While protein does boost a workout, too much beforehand can do the opposite. Heavier protein-rich meals can sit in your stomach, which means your body wastes energy trying to digest rather than fueling your workout.
Photo by Priscilla Du Preez 🇨🇦 on Unsplash
3. Carbonated Drinks
It’s important to stay hydrated at the gym, but carbonated drinks aren’t the smartest choice. All those bubbles can lead to uncomfortable gas, bloating, or even stomach cramps.
4. Raw Vegetables
Just about any other time, vegetables are great for you—they’re loaded with vitamins and fiber and who doesn’t want that in their system? However, raw veggies are best avoided before a workout because the high fiber content leads to bloating and gas. Broccoli, cauliflower, and kale are all good examples of things to avoid.
Photo by Çağlar Oskay on Unsplash
5. Energy Drinks
Energy drinks aren’t the worst thing before a workout, you just need to consume them properly. They often come packed with sugar, too much of which is a bad thing before the gym, so avoid them right before exercising—an energy drink about an hour before your workout is better than 10 minutes before.
Photo by Alessandro Russo on Unsplash
6. Beans
Remember how we talked about the fiber in veggies? Well, beans and lentils have lots of it, too, so avoid them pre-workout. They can cause the same kind of digestive problems such as bloating and cramps, not to mention the potential for gas.
Photo by David Gabrielyan on Unsplash
7. Nuts
Nuts can be difficult to digest, especially before a strenuous gym session. Some people have an easier time with them, or even incorporate a handful into their pre-workout snack, but nuts are high in fat and should be consumed a few hours before exercise.
Photo by engin akyurt on Unsplash
8. Dairy Products
Dairy products like cheese and milk can lead to bloating and gas, especially for the lactose intolerant. The last thing you want on the treadmill is a stomach cramp, so veer away from dairy beforehand.
Photo by Food Photographer on Unsplash
9. Granola Bars
Granola bars are hardly an ideal pre-workout snack. The reason mainly stems from the high sugar content—a lot of sugar before the gym leads to a significant crash down the line, so indulge in something else.
Photo by Jade Wulfraat on Unsplash
10. Spicy Foods
No one snacks on jalapenos before the gym (we hope), but a spicy lunch won’t go down any smoother. Indigestion and heartburn are just two major grievances to deal with, either of which makes for a less effective workout.
Photo by Pamela Buenrostro on Unsplash
That said, there are plenty of beneficial pre-workout snacks that only up your game.
1. Bananas
Reach for a banana before your next workout for a snack that’s not only easy on your stomach, but also loaded with nutrients and potassium. They also provide just enough energy to get you through your session without causing a crash.
Photo by Louis Hansel on Unsplash
2. Fruit Smoothies
If you need something more filling, fruit smoothies provide the energy and nutrients you need to get in a good workout session. You can also include whatever you like and take it with you, making smoothies a highly convenient snack as well.
3. Candy
Believe it or not, a bit of candy can actually be a good thing. While you may not want to down an entire chocolate bar, a couple of gummy worms or some sour candy give a nice surge before more intensive workouts.
4. Apples
Reach for an apple to stay strong. They’re simple snacks full of water, fiber, and carbs that help you get the most out of your set.
Photo by Shelley Pauls on Unsplash
5. Whole Grains
Whole grains provide longer-lasting energy that doesn’t wear off once your barbell hits the floor. They can also be eaten with a touch of jam or honey drizzle for a sweet addition, so feel free to dig in.
Photo by Young Shih on Unsplash
6. Greek Yogurt
While you should keep away from some dairy, that doesn’t mean all of it is bad for you. A bit of Greek yogurt with fresh fruit is a well-rounded snack full of energy and protein. It’s not very filling either, making it an optimal pre-workout choice.
Photo by Wesual Click on Unsplash
7. Peanut Butter
Peanut butter is a terrific blend of healthy fats and protein, both of which can help you squeeze in a good gym session. Not only that, but it keeps energy up and wards off hunger.
Photo by Towfiqu barbhuiya on Unsplash
8. Coffee
You may think coffee isn’t an ideal choice, especially because it has the potential to cause stomach upset or more bathroom breaks. However, depending on your relationship with it, coffee is actually encouraged pre-workout to keep you alert and boost metabolism.
Photo by Mike Kenneally on Unsplash
9. Dry Fruit
If you don’t have any fresh fruit, dried fruit is the next best thing. Dried apricots or raisins are a good source of natural sugars, meaning you get a healthy burst of energy.
Photo by Andreas Haslinger on Unsplash
10. Trail Mix
Trail mix brings the best of both worlds together—dried fruit and nuts offer all kinds of protein and healthy fats. Just remember that nuts can take longer to digest, so be sure you munch at least an hour or two before the gym.
KEEP ON READING
What Your Favorite Food Says About Your Personality
20 Ways to Make Your Children Eat Their Vegetables
