nutrition + fitness
You should avoid eating these foods before exercising
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With the right nutrition, we can intensify the effect of our workouts. However, there are some foods that we should avoid before training.
Fitness and the right diet should go hand in hand if we want to do something good for our health and train effectively. This includes what we eat after the sports unit in order to achieve the optimal effect. But what we eat before training also plays an important role. The pre-workout snack influences how powerful and fit we are. You should rather avoid some foods if you do not want to reduce the training effect.
5 foods to avoid before exercising
1. High fiber foods
Vegetables like broccoli and cauliflower are high in fiber, as are whole grains. In general, a high-fiber diet is highly recommended because it keeps you full for longer. Fiber owes this effect, among other things, to its ability to swell up in the stomach. They also promote digestion. However, both effects are not desirable immediately before training, so it is better to eat foods with a high fiber content after training.
2. Fast food
Eat a burger and some fries on the way to the gym to give yourself some energy for your workout? D rather not. Fast food tends to be high in fat and sugar, and eating large amounts of both before exercise is anything but helpful. Fat puts a heavy strain on digestion and is more likely to make you tired than it gives you energy. The high sugar content causes the blood sugar level to shoot up before it drops again just as quickly – this ensures an energy low that we obviously don’t need before exercising.
3. Spicy food
Chili and Co. can help to boost fat burning. However, you should avoid spicy foods immediately before your workout, as they can lead to heartburn, stomach cramps and other digestive problems. Of course, that depends on how sensitive you are to spicy foods. But as a rule of thumb, it’s best to postpone the pepper and chilli curry until after your workout.
4. Smoothies
Depending on the ingredients, the fruity refreshment consists of fruit and vegetables – so they are basically healthy because they usually contain many vitamins, minerals and other important nutrients. Smoothies are also high in sugar, especially if they contain a lot of fruit. They ensure a rapid rise and equally rapid drop in blood sugar levels. A brief energy boost is usually followed by tiredness.
5. Energy drinks
If you want a little boost of energy before your workout, it is better not to use energy drinks. Because even if caffeine in moderation can be beneficial for (sporting) performance, the artificial drinks contain very large amounts of it. They greatly increase heart rate and blood pressure, so they’re not a good idea before exercise. In combination with the adrenaline produced during exercise, they put a lot of stress on the body.
In addition, energy drinks often contain a lot of sugar and sweeteners, which bind water in the intestine and, in the worst case, can lead to diarrhea.
Eating before exercise: you should pay attention to this
- So what should you eat before a workout? According to fitness and nutrition experts, a combination of carbohydrates and proteins is optimal to provide the body with healthy energy and muscle strength. A banana and some nuts or almonds or a hard-boiled egg make good pre-workout snacks.
- The right time also plays a role. It is best to eat your last large meal at least two hours before exercising. You can also eat a snack one to half an hour before to give the body enough power.
Sources used: webmd.com, fitbook.de