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5 Foods Items You Should Never Eat Before Workout

When it comes to working out, it’s important to point out that everyone is different when it comes to food sensitivities. What doesn’t agree with some, works out just fine for others. Something that we all have in common however, is that the food we decide to consume is used as fuel and energy for activity.

Here are 5 foods that are likely to cause some tummy troubles during exercise.

1- Chili

Why? The combination of spice, fiber, acid, and thickness. The acid from the peppers and spices might be a risk for acid reflux or gas. The thick texture might feel like a brick in the bottom of your stomach, and if you don’t like your chili Texas style (without beans), it’s likely to contain high amounts of fiber. Depending on the amount and source of the fiber, it could influence the speed of your digestion.

2- Mozzarella sticks

Why? Grease and salt. Greasy food can cause an upset stomach, diarrhea, or can just make you feel slow and lethargic during a workout. When eating mozzarella sticks before a workout, you are more likely to retain water due to the high sodium level which will make you feel full and bloated. Not a good combination during a workout.

3- Soda

Why? Sugar, carbonation, and no nutritional value. Not a food, but still not a good idea to put in your body before exercise. Soda does not contain anything that will improve your workout and is loaded with sugar. The high sugar content can cause a sugar crash before your workout is complete and the carbonation in the soda can also cause stomach cramps and nausea.

4- Overeating anything

Why? Feeling full, heavy, and lethargic. If you have overeaten before a workout, you might not make that mistake again. Overeating can cause cramping, feeling heavy, lethargic, tired, and can even change your mood. Be mindful of the amount of food or beverage you are consuming before exercise, especially when you are very hungry.

Nothing

Why? No fuel and low blood sugar. Exercising on an empty stomach is called fasted cardio. It is a controversial practice and studies have shown mixed results. The idea is that if you exercise first thing in the morning before eating breakfast, it will help with weight loss by using fat as energy instead of the food you’ve recently eaten. It has also been shown to use protein as fuel which can hinder your body’s repair and recovery from exercise. When you exercise on an empty stomach, you run the risk of feeling lightheaded, nauseous, shaky, and having low energy.

Ideally you would have a full meal 2-3 hours before your workout, however if you are running short on time—what you eat should be light, easy to digest, and composed mostly of carbohydrates and protein.

5- Simple sugars

While carbs are good to fuel up with pre-workout, “simple carbs” like candy or cereal could have a negative effect by causing your blood sugar to drop. “If it’s one or two hours before, I’d avoid high-glycemic carbs eaten alone. This can trigger rebound hypoglycemia in some [blood sugar spikes and crashes] which can lead to fatigue, light headedness/dizziness, energy crashes, and poor performance,” Miyaki says. We suggest opting for oatmeal or quinoa instead.

Cheese or peanut butter

Though fats do have their place in a balanced diet, they’re extremely slow burning and can slow down the absorption of nutrients to muscles during workouts. We recommend a protein-carb combination.

Some good examples of a great pre-workout snack an hour before include


  • Rice cake, peanut butter, and banana
  • Greek yogurt and a piece of fruit
  • Protein bar that is light in sugar, sodium, and minimally processed

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