Top foods you should never eat before your workout

Top foods you should never eat before your workout

Fatty foods

Fatty food before a workout is a big no-no. No doubt fat is an essential part of a balanced diet, but avoid it before your exercise routine. Fat takes longer to digest, which can make you feel really uncomfortable while running or lifting the weight. It can make you slow.

Spicy food

Spicy food is tasty but is not good if you are planning to hit the gym after having it. Eating too-hot food before a workout can cause indigestion and heartburn, which can hamper your performance and make you uncomfortable.

Fizzy drinks

Fizzy or sports drinks are also not a good choice to have before a workout. The fizzy drink contains zero nutrition and is sugar-laden. The carbonated drink can make you feel bloated and can be responsible for stomach cramps and nausea. The best thing to have before and during a workout is plain water.


Milk, cheese or yogurt are not very good options to consume before your workout. They are good for post-workout session. Due to the high amount of fat that is digested slowly, having dairy products can lead to nausea or cramping. You may also feel sleepy, sluggish and gassy, which would be the last thing you would want.

Avoid making these mistakes!

You need to eat food to fuel yourself before your workout session to perform better at the gym. And if you have particularly made some serious adjustments in your busy schedule just to go to the gym, you would not want to ruin your performance at any cost just because you had something wrong.

The food you eat before your workout session plays an important role in enhancing and diminishing your performance. Eating the wrong food can make you feel bloated, gassy and uncomfortable and hamper your entire effort. So, here are 5 food items that you should avoid before workout session.


Having refined sugar like sweets and breakfast cereals should be completely avoided before the workout. It is common to think that having sugary and sweet stuff may boost our performance, but it is just the opposite. Sugar-laden stuff contains empty calories, which can spike your blood sugar initially and then there will be a sudden drop in it. This drastic change in blood sugar levels can lead to fatigue, headaches and will hinder your performance. You can opt for glucose or fruit if you are craving for something sweet.

Fibre-filled foods

In general, foods rich in fibre like wholegrain bread, whole-wheat pasta and oats are good for you and can help to keep you feeling fuller for longer and regulate the digestive system. However, before a workout these foods should be a no-go as they take longer for the body to digest and can lead to gastrointestinal distress. This distress can result in bloating, nausea, gas and stomach cramps which could hinder a workout, meaning you should avoid them before working out.


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. If you do want to include fat in your pre-workout, make sure you allow 1½-2 hours before exercising.