Foods to eat and avoid before a workout

It's very important to pay attention to your diet before starting a workout because the exercises, regardless of intensity, will require increased blood flow to the working muscles. Consequently, blood flow to the stomach will be reduced compared to resting levels. To avoid potential gastric problems, there are 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 optimally. Similarly, it's just as bad for the body to eat too much before exercise, or to choose the wrong foods, since all the energy will be focused on digesting what you've just eaten.

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

 

WHAT FOODS SHOULD BE AVOIDED?

• 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 fiber, and to eat it at least an hour before your workout to allow your body time to digest. Opt for more easily digestible vegetables, such as asparagus or well-cooked potatoes.

 

 

• DAIRY PRODUCTS

Be careful with high-lactose products 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-lactose diet or want to consume them before exercising, provided you don't overdo it!

 

• 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.

 

• REFINED SUGARS

While exercise will obviously burn calories, a high dose of sugar will only give you energy for a very short time, after which you'll feel sluggish. Therefore, 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 right before working out, 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 right after your workout for better absorption of minerals and vitamins. muscles.

 

 

• 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 aid muscle recovery. A good food This can help the body function better and recover more quickly after each workout.

An optimal intake of nutrients before exercise will maximize physical performance while minimizing the risk of muscle damage following exertion. And as mentioned earlier, everything will also depend on the timing of your meal before training.

If you have little 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 2 hours, For example, 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, or 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 if you have at least two or three hours Before heading to the gym, here are some other food options to eat before a workout:

• Sandwich on wholemeal bread, lean protein and side salad
• Scrambled eggs and whole-grain toast with avocado
• Lean protein, brown rice and grilled vegetables

Numerous studies have shown that protein intake before training can improve athletic performance, strength and muscle growth while reducing recovery time.

A combination of carbohydrates and protein is ideal for pre-workout meals. Fats can also be beneficial, but be sure to consume them at least two hours before exercise.

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!