Whether you want to build muscle, burn fat, or simply improve your overall fitness, the foods you consume before exercise play a critical role in how you feel and perform. AS-IT-IS Nutrition highlights that while some foods can fuel your body with the energy you need, others can weigh you down, cause discomfort, or even sabotage your efforts.
Heavy, Greasy Foods
It’s tempting to grab a quick bite from your favourite fast-food joint on the way to the gym, especially if you’re in a rush. However, heavy, greasy foods like burgers, fries, and pizza are some of the worst things you can eat before working out.
When your body is busy digesting a heavy meal, it diverts blood from your muscles to your stomach. This reduces energy levels and can cause bloating, cramping, and nausea. Instead of fueling your workout, these foods can make it feel like you’re dragging a weight around the gym.
Better Alternative: Opt for a light meal or snack with lean protein and easily digestible carbohydrates. For example, a chicken sandwich on whole-grain bread or a banana with peanut butter provides energy without weighing you down.
Sugary Snacks and Drinks
It’s easy to think that a sugary snack or energy drink will give you the quick boost you need before a workout. After all, sugar is a carbohydrate, and carbohydrates are the body’s primary energy source. However, the quick energy from sugar comes with a downside.
Sugary meals and beverages quickly increase blood sugar levels, followed by a rapid drop. This rollercoaster effect can leave you tired, irritable, and weak halfway through your workout, which is the last thing you want when trying to push yourself. High sugar intake can also cause gas and make you feel bloated.
Better Alternative: Choose complex carbohydrates that provide a steady release of energy. Cooked oats with a drizzle of honey, whole-grain bread with nut butter, or a small dish of mixed berries are all great options for keeping your energy levels consistent throughout your exercise.
Dairy Products
While dairy products like milk, cheese, and yoghurt contain essential nutrients, they’re not the best option before hitting the gym. Dairy can be difficult to digest, especially if you’re lactose intolerant or sensitive to dairy.
Consuming dairy before exercise can lead to feelings of fullness, bloating, and even gas, which can be distracting and uncomfortable during a workout. The last thing you want is to feel sluggish or deal with an upset stomach when trying to focus on your routine.
Better Alternative: If you need a source of protein before your workout, consider alternatives like plant-based protein shakes, a handful of nuts, or a boiled egg. These options are easier to digest and won’t leave you feeling weighed down.
High-Fibre Foods
High-fibre foods like beans, lentils, broccoli, and whole grains are excellent for digestion and maintaining a healthy gut, but they can cause issues when consumed too close to a workout.
It takes longer to digest and can cause bloating, gas, and stomach cramps during exercise. This is because fibre slows down the digestive process, which can lead to discomfort as your body struggles to manage both digestion and physical activity simultaneously.
Better Alternative: Choose low-fibre carbohydrates that are easier to digest, such as white rice, a plain bagel, or a small baked potato. These foods will provide energy without the risk of gastrointestinal discomfort.
Spicy Foods
Spicy foods may add flavour to your meals but can cause significant discomfort if eaten before a workout. Foods containing many spices, particularly chilli peppers, can irritate the stomach and digestive tract. This irritation can lead to heartburn, acid reflux, and indigestion, all of which are distracting and uncomfortable when focusing on your exercise routine.
In addition to stomach issues, spicy foods can increase your body’s core temperature, which may cause you to feel overheated more quickly during a workout. This can affect your endurance and make your workout feel more challenging than it should.
Better Alternative: Stick to mild foods before your workout. A simple meal like grilled chicken with a small portion of rice or a smoothie made with mild fruits like bananas and apples can provide the necessary nutrients without discomfort.
What you eat before a workout can significantly impact your performance, energy levels, and overall workout experience. By avoiding heavy, greasy foods, sugary snacks, dairy products, high-fibre foods, and spicy dishes, you can ensure your body is properly fueled and ready to tackle any challenge the gym throws.
Remember, the key to a successful workout starts with smart nutrition choices that support your fitness goals. So, next time you’re prepping for a gym session, think twice about what you put on your plate!
