How to Fuel Smart
You probably already know it, but it's not just the workout part that's important—it's what you put in your body, too. And while you might think you can just pick a snack at random to munch on before you head to the gym, think again. If you're looking to fuel smart, we've got just the list to help. Here are 10 foods you should absolutely avoid before a workout—and 10 healthier choices to enjoy instead.
1. Fast Food
Not only does eating fast food—think burgers, fries, and sugary beverages—cancel out the effort you put into your workouts, it also won't leave you feeling the best. Greasy, high-calorie eats like this will only bog you down and make you feel sluggish, lethargic, and bloated—things you definitely don't want to feel before hitting the gym.
2. Chips
Just like fast food, processed snacks like chips, donuts, cookies, and cakes should also be avoided before a workout. While they might satisfy your cravings, the excess salt, sugar, fat, and calories aren't going to serve you well and give you the type of energy you'll need.
3. Cheese
Even if you aren't lactose intolerant, snacking on cheese and dairy probably isn't the way to go. Why? The high-fat content in it may still cause some tummy troubles and make you feel gassy and bloated. To err on the safer side, have your cheese after you're finished your workout.
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4. Beans
You already know why beans are on the list, and it's because they may cause some unpleasant GI issues as they ferment in your digestive tract. You probably don't want to feel gassy while doing your sets and reps, so save the beans for your post-workout meal.
5. Soda & Sparkling Water
Fizzy drinks might be fun to drink, but the carbonation in them isn't going to do you any favors pre-workout. If anything, they'll only make you feel gassy, bloated, and even nauseous. Plus, if you're drinking sugary sodas, they're guaranteed to spike your blood sugar, something you don't want before hitting the gym.
6. Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are great for you, and you should regularly consume them—but not before a workout. Because they take some time to digest, they may make you feel extra gassy and uncomfortable.
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7. Spicy Food
Spicy foods might rouse your taste buds, but they don't make great pre-workout snacks. For one, they may cause indigestion and heartburn, which will make it uncomfortable for you to continue or finish your workout. Spicy foods can also trigger heart palpitations in some people and spike anxiety.
8. Sugar-Free Candy
Sugar-free candies, gums, and beverages should be avoided before a workout. The types of artificial sweeteners used in these products to keep them low-calorie and sugarless may cause bloating and gas, and some may even have a laxative effect due to the sugar alcohol content.
9. Alcohol
You definitely don't want to be hitting the gym tipsy, so save the celebratory drink post-workout. Additionally, alcohol is dehydrating, which is the opposite of what you want when you're pushing your body to its limits. Fill your bottle up with crisp, cold water instead.
10. Avocado
This might come as a surprise, but avocado should be avoided before a workout. This green, creamy fruit might be healthy, but because its high-fat content can take a while to digest, it can leave you feeling sluggish, crampy, and weighed down.
What, then, are better eats to enjoy before a workout? Let's jump into 10 healthy picks.
1. Bananas
If you're rushing out the door and don't have much time to enjoy a full meal before hitting the gym, reach for some fruits to munch on. Bananas are a popular choice—and for good reason, given that they're rich in potassium, which helps regulate blood pressure levels and support muscle health. Not a banana lover? Apples are a great pick, too.
2. Oatmeal
Going to the gym after breakfast? Oatmeal makes the perfect morning and pre-workout snack. To level up your bowl, add chia seeds, ground flaxseeds, and various berries and fruit for extra nutrition and fiber. You can even add peanut butter or protein powder for some protein fix, too.
3. Protein Bar
Speaking of protein, granola and protein bars are convenient snacks to take on the go, meaning if you're heading to the gym right after work and don't have time to go home first, you can pack these in your bag beforehand. They're guaranteed to give you the boost you need.
4. Protein Shakes
Much rather drink your protein? Whip up a nutritious protein shake! Whether you're a fruit lover, matcha enthusiast, or a nut butter freak, there's a perfect recipe somewhere on the web you can follow to blend up your favorite protein-filled beverage.
5. Whole-Grain Bread
An excellent source of complex carbohydrates, whole-grain bread (and pasta, if you're looking for something more filling) is a great choice to snack on pre-workout. Add a generous dollop of peanut butter or scrambled eggs, and you'll be all set.
6. Fruit Smoothie
If you're not a fan of protein shakes and prefer drinking smoothies instead, don't worry—they make a good pre-workout snack, too. But instead of heading out to buy one, make it yourself at home. This way, you can ensure you're adding lots of the good stuff (like fruits) and less of the bad stuff (like sugar).
7. Chicken, Veggies, & Brown Rice
If you have more time on your hands before you need to hit the gym, try whipping up something filling and nutritious, like pairing a lean protein with veggies and brown rice. Not only will you get the fiber and protein you need, you'll also get your fill of complex carbs.
8. Sweet Potato
Another good source of complex carbs? Sweet potato. On top of that, this superfood is also packed with vitamins, minerals, and antioxidants that keep your heart healthy, ensuring you get the energy you need to complete your workout routine.
9. Nut Butter
Nut butters, like peanut, almond, and cashew butter, are great pre-workout snacks as well. Before you go spooning into the jar, though, make sure to pair it with something equally healthy and energy-boosting, like whole-grain bread, banana, or oatmeal.
10. Omelette
If you're looking for something more eggy, enjoy an omelette before your workout. To level it up, mix in various veggies, like spinach or kale. If you want your dish to be more filling, pair it with some brown rice on the side.
