Foods to Avoid Before a Workout


When it comes to a pre-workout snack, what you choose to put in your mouth is important. Now, it’s time to focus on what not to eat before a workout. Eating large meals or fat and fiber-rich foods can make it hard for your stomach to digest. This process drains your energy really quickly that you feel fatigued while exercising. Let’s see the foods to avoid before a workout,

A)Dairy Products:

Dairy products should always be consumed after a workout session. There is a misconception of drinking milk before a workout for extra energy and increase in performance. On the contrary, much like other dairy products, milk is slow to digest and can’t provide energy to the body as it has a low glycemic index.

Although recent studies suggest milk can be consumed before training as an energy source, it has greater benefits if consumed after, as it is a good source of protein.

B)Whole Grain Bread:

Foods rich in fiber content must be avoided before a workout as it can cause an upset stomach. Although good for digestion, fiber is digested in the colon and takes longer to do so, which means the stomach is working harder and using up more blood than the muscles, which need the circulation to develop.

C)100% Fruit Juice:

While juice does contain carbs and fluids (important pre-workout requirements), downing a cup of juice immediately before a workout might not be the smartest idea. Fruit juice is high in fructose, a sugar that doesn’t digest as quickly and could cause stomach cramps, especially for those with irritable bowel syndrome or fructose sensitivities. Juices like orange or tart cherry are great foods for active people, as they provide essential vitamins and minerals needed for recovery, but it’s best to consume them as part of a meal or smoothie an hour or more before exercise and/or after a workout to rehydrate and refuel.

D)Green Vegetables:

Green veggies are good for our overall health due to the high amount of fiber and minerals in them.Consuming them before a workout session can have an adverse effect on the body. If you’re planning to have a meal of green vegetables before a workout, do so at other times of the day. Green vegetables also take longer to digest.

E)Spicy Foods:

While some people may be able to work out after eating an extra-hot bowl of pad Thai, spicy foods stimulate the digestive system and may cause heartburn, which is not what you want during a workout. Before working out (especially pre-competition), it’s best to avoid spicy foods for up to 24 hours before to give the GI tract a rest. Choose bland, easy-to-digest foods before a workout.


Nuts are a good source of fat and play an essential role in our diet. Consuming nuts on a daily basis is very beneficial for overall health. It is a bad choice to add them in your pre-workout regime as they are fat rich and therefore harder to digest. Before a workout, we need more energy and protein instead of fats. Your fat consumption should take place at a different time of day, preferably at least two hours before a workout session.

G)Energy Drinks:

Energy drinks are marketed to give you a sudden burst to lift your performance, but it is not necessarily a pre-workout drink. They contain caffeine. Caffeine increases the heart rate and blood pressure, but it can also leave you dehydrated sooner. Energy drinks are carbonated. They make a person feel bloated or burp during exercise.

It is common practice to not eat a heavy meal before an intense training session as it will slow you down among many other things, but to be on the safe side it is always advisable to eat something a least 2-3 hours before you begin your routine, as it gives enough time for your body to digest the food properly. However, it is always a good idea to consume something that provides you with an extra ounce of energy for you to be able to power through your session.


Hydration is key, but alcohol doesn’t count toward that daily goal. Not only do alcoholic beverages have diuretic properties, they are dehydrating, and they suppress fat oxidation, making it harder to achieve body composition goals. And, of course, exercising under the influence can lead to injury.


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