Worst Pre Work-Out Foods

“If you exercise with an empty stomach, your body wouldn’t have enough energy to perform at its best.”

You need to eat food right before you workout as it acts as a fuel to your body, also, it is a great excuse to devour on your favourite snack. Well, why not? But, what not to eat before working out is a very important consideration. Exercise requires a large amount of blood to be pumped to the muscles. Consequently, blood flow the stomach gets reduced while exercising. Thus, you would not want to get yourself some tummy troubles by making your stomach work harder. A lot of people might have an “Iron Stomach” but a lot of people don’t. Here are a few foods that you should say no to before working out.

Refined Sugar

Who does not love stuffing in some real good chocolate cake before working out, since you are as such going to burn off those sweet calories when you work rigorously hard? A high dose of sugar might give you a lot of energy but also it will burn up quickly and might lead you to feel really sluggish. It also counts in protein bars as they too have a lot of sugar in them. 


These sound great in theory as a way to hydrate and get nutrients at the same time. But in practice, they can be less than ideal. Some are packed with sugar and will give you only a short burst of energy before the dreaded “crash.” And depending on what’s in it, a single smoothie can have as many as 800 calories.

Spicy Foods

Foods with a little kick may satisfy your taste buds, but you’ll end up feeling uncomfortable once you start to move. Spicy food can result in a bad case of indigestion or heartburn, putting an immediate halt on a workout.


This seed has all sorts of potential health benefits — some people use it to try to ease constipation or lower their cholesterol level. But it’s high in fiber and fatty acids, which aren’t what you want before a workout. So when adding it to your diet, pay attention to when you have it.

Salty Foods

Avoid super salty foods before exercising, or if you do eat them, just be sure they’re paired with a tall glass of water. Dehydration can cause headaches and cramps—both of which you don’t want when working out.


An enormous bowl of fiber-rich cereal can certainly get things moving, which is exactly the opposite of what you want when you’re running at full speed ahead on the treadmill. Fuel up with a snack that contains fewer than four grams of fiber, and be sure to finish eating salads, stir-frys, and veggie soups at least one hour before your planned workout to give the body time to digest.

Beans and Other Belly-Bloating Foods

Foods like beans, raw broccoli, fruit, and dairy tend to give people gas. Although these foods are healthy, they’ll fill you up in ways you’d rather not deal with when having to fold forward in a yoga or pilates class.


This can give you the “daily double” of sugar and caffeine. You’ll get a quickly disappearing rush of energy and lots of calories, along with all the issues caffeine can cause. It doesn’t give you any nutritional value and isn’t a good choice for hydration.


Milk, cheese and yogurt should always be consumed after a training session. This is because their high fat content can cause you to feel lethargic and will increase your stomach’s acid content during a workout. Eating dairy before a workout can also lead you to feel extra gassy. Some people also find dairy particularly hard to digest, and if this is the case, consuming dairy prior to exercise can lead to stomach upsets and bloating.


Although healthy fats are an important part of our overall diet, eating high fat meals or snacks like nuts before exercising can compromise your workout. This is because fat is a nutrient which slows digestion, and the more fat in a meal or snack, the longer it takes for that meal or snack to be digested. Pre-training, the purpose of nutrition is to prime the body, and for that to happen the food needs to be full digested and ready to use as fuel. 

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