5 foods to avoid before a workout, and those you shouldn't deprive yourself of!

It is very important to pay attention to your diet before starting a training session because the exercises performed, regardless of the intensity, will require better blood flow to the muscles who are working. As a result, blood flow to the stomach will be reduced compared to the intake at rest. To avoid potential gastric problems, there are therefore some foods to avoid before exercising, and others that are recommended.

It's also advisable to consider the time it takes for the stomach to digest food. Therefore, there are specific times to eat meals or snacks before a workout to avoid putting the stomach and muscles under strain. It all depends on the individual's metabolism, but for most people, it's recommended to have a snack 3 to 30 minutes before starting their workout. The more you want to eat, the earlier you should plan ahead.

One might then wonder if it's necessary to eat something before a workout, and indeed it's not mandatory. However, exercising on an empty stomach may not provide the body with enough energy to work the muscles. muscles optimally. Similarly, it is just as bad for the body to eat too much before exercise, or to choose the wrong foods, since all the energy will be concentrated on digesting what you have just ingested.

Here, then, are the categories of food to avoid before a workout.

WHAT FOODS SHOULD BE AVOIDED?

#1: HIGH-FIBER FOODS

The body needs fiber, but it's not ideal before a workout. Vegetables like broccoli, Brussels sprouts, cauliflower, or any other type of cabbage can be difficult to digest and may cause stomach aches and bloating that will make exercising uncomfortable.
Beans, broad beans, flax seeds, and similar foods should also be avoided for the same reasons. It's best to choose a snack containing less than four grams of fibers, Eat your food at least an hour before your workout to allow your body time to digest. Opt for vegetables that are easier to digest, such as asparagus or well-cooked potatoes.

#2: DAIRY PRODUCTS

Be careful with products high in lactose such as milk, cheese, etc. These are among the foods to avoid before a workout, especially if you have a slight intolerance, as they tend to cause intestinal cramps. On the other hand, hard cheeses, Greek yogurt, or low-lactose milk are good alternatives if you need a low-fat option. diet low in lactose or if you wish to consume it before doing sports, provided you do not overdo it!

#3: FOODS HIGH IN FAT

All foods that are too fatty should also be avoided, for example, fried food, hamburgers, desserts like doughnuts, or pizzas. The saturated fats they contain will take longer to digest, which can lead to bloating, cramps, diarrhea… Nobody wants to find themselves in this situation at the gym, so avoid fast food at all costs!
It's true that not all fats are bad for the body, but foods like red meat, for example, make your body work harder to convert fat into energy. This can lead to fatigue, which is the opposite of what you want for a good workout.

#4: REFINED SUGARS

By doing sports you will obviously burn calories, but a high dose of sugar will give you...’energy for a very short time, then you'll feel like you're in slow motion. So, overly sweet pastries, ice cream, and granola bars should be avoided.
For the same reasons, smoothies or fruit juices with too high a fructose content are also among the foods to avoid before a workout, especially for people who may suffer from irritable bowel syndrome.
If you need a quick energy boost just before training, choose a healthier option like a banana, which also provides important nutrients for the body, or orange juice, but preferably consume it at least an hour before exercise or just after the session for better absorption of minerals and vitamins by the muscles.

#5 SPICY FOODS

Spicy foods significantly stimulate the digestive system and can cause heartburn, which is not ideal when exercising. Unless you have an exceptionally sensitive digestive system, it's best to avoid these foods rather than feeling unwell throughout your workout. Spicy foods can cause severe indigestion that could very well bring a training session to an early end.
Foods that are too salty are also not recommended if you want to avoid headaches or cramps, so if you do eat them, remember to stay well hydrated during the session!

Now that we've looked at the foods to avoid, here are the foods to eat before a workout!

WHAT FOODS ARE RECOMMENDED?

Studies suggest that the ideal snack would combine carbohydrates for energy and protein to promote better muscle recovery. Proper nutrition can therefore help the body function more effectively and recover faster after each workout.

It is important to optimize nutritional intake before engaging in intensive sports, as this will allow you to achieve the best possible physical performance while minimizing the risk of damage and injury. muscles following the effort. And as mentioned earlier, everything will also depend on the timing of your meal before training.

If you're short on time, stick to simple carbohydrates, which are easy to digest. A slice of toast, an apple or a banana, a small box of nuts and raisins, or a few sips of a homemade fruit smoothie are good options.

If you have less than two hours, opt for a bowl of oatmeal with a banana and almonds, or a protein smoothie made with plant-based milk and berries, etc. Fruits like blueberries, raspberries, and cherries contain antioxidants. This is a delicious and beneficial choice, also helping to prevent cell damage.
With this type of food you will get fast-digesting carbohydrates, as well as healthy fats and proteins.

And finally, if you have at least two hours or more before going to the gym, here are some other food options to eat before a workout:

For example, you can make a salad with whole grains or rice and lean proteins, Since these are low in saturated fat and calories (salmon, poultry, eggs…), create different types of toasts on wholemeal bread following the same principle, therefore with eggs cooked in different ways (scrambled, fried, hard-boiled…), avocado or other vegetables, fish or lean meat, etc… You have a huge number of choices and can compose your meals or snacks according to your tastes.
Numerous studies have proven that taking protein a few hours before an intense training session can indeed contribute to better athletic performance, improve strength and muscle growth, while reducing recovery time.

CONCLUSION: FINDING THE RIGHT BALANCE

As mentioned earlier, it's best to opt for a light meal a few hours before going to the gym, and for optimal nutrition, this meal should contain both carbohydrates and protein. Fats shouldn't be completely eliminated from your pre-workout diet either, as they also have their benefits, provided, of course, that you don't overdo it and consume them at least two hours before physical activity.

If you can't figure out what's best for you, the best thing to do is try different options and see how your body reacts during your workout… There are tons of options, so you're bound to find one that suits you, whether it's in terms of nutritional intake, energy gain, or simply food taste!
The most important thing will be to adhere to a healthy diet as much as possible and to find the right nutritional balance before the start of a session, the one that will allow you to boost your body to the maximum to have the best possible performance.