Foods to Avoid Before Workouts
Nutrition and diet are both essential to training as nutrition serves as the energy source for any activity that the human body performs. Nutrition and training specialist David Wiener claims “If you exercise on an empty stomach, your body won't have enough energy to perform at its best". However, it should be emphasized that certain foods hinder athletic performance rather than promote it. The following list describes various harmful foods and drinks to avoid consuming before a workout.
High-fat and Fried Foods
Fried foods, especially fast food items, are extremely high in fat and saturated fat. These types of foods are difficult to digest, therefore causing more sluggishness during a workout. It can also cause bloating and eventually cramping which is harmful for a workout. High-fat foods that are common in athletic diets, red meat, avocados, nuts, and seeds, also take longer to digest.
Dairy
Most dairy products including milk, cheese, and yogurt are hard to digest which can cause gassiness, an upset stomach, and bloating. Dairy products are also high in fat, which increases the stomach's acid content, an extremely undesirable occurrence during exercise.
Refined Sugar
While a small amount of sugar can provide a quick energy rush, consuming too much can lead to a rapid spike in blood sugar followed by a crash, leaving a feeling of sluggishness and tiredness. It is best to avoid sugary snacks and drinks before a workout to maintain steady energy levels.
Carbonated Drinks
These fizzy drinks can cause bloating and gassiness, which are uncomfortable during a workout. Additionally, the carbonation may lead to burping and indigestion, which can be distracting and unpleasant for both the individual and those around them.
High Fiber Foods
Foods high in fiber are generally beneficial in an athletic diet, but they take longer to digest in the body, which can lead to digestive trouble during a workout. Though they are good fuel sources, if consumed shortly before a workout, they may cause bloating, nausea, and stomach cramps. Foods high in fiber include wholegrain bread, beans, oats, and broccoli.
Spicy Foods
Despite their desirable taste, spicy foods can irritate the digestive system, leading to heartburn, indigestion, and discomfort during a workout. It is best to avoid foods such as hot peppers, spicy snacks, and heavily spiced dishes before a workout.
Conclusion:
By avoiding these various foods before a workout, athletes can help ensure that their body feels energized, comfortable, and ready to perform at their best. Instead, it is more optimal to consume balanced meals and snacks that provide a combination of macronutrients including carbohydrates, protein, and healthy fats to fuel workouts effectively.
Sources:
Harvey-Jenner, Catriona. “11 Snacks You Should Avoid before Workouts - Including Energy Drinks.” Cosmopolitan, 18 Jan. 2024, www.cosmopolitan.com/uk/body/diet-nutrition/a23280061/foods-never-eat-before-workout/.
Michelle Konstantinovsky. “The Best Foods to Eat Before a Workout, According to Registered Dietitians.” What to Eat Before a Workout | The Output by Peloton, Peloton Interactive, www.onepeloton.com/blog/what-to-eat-before-a-workout/. Accessed 22 Apr. 2024.