Foods to Avoid Before Exercise

Choosing the right food before exercise can help provide energy and prevent digestive discomfort. Experts recommend eating heavy meals several hours before training and, if needed, turning to light, easily digestible snacks.

Choosing the right food before exercise can help provide energy and prevent digestive discomfort. Experts recommend eating heavy meals a few hours before training and, if needed, go for light and fast-digesting snacks.

According to Ambassador Arjan, quoted by verywellhealth, consuming high-fat, high-fiber, and protein-rich foods close to the time of exercise can cause digestive discomfort and reduce the quality of exercise.

What you eat before exercise and when you consume it can play an important role in the quality of your workout and the health of your digestive system. If you have ever had heartache while working out in the gym, one of the reasons may be the food you consumed before the workout.

Although it is very important to get energy before exercise, sports nutritionists recommend that you avoid consuming large amounts of certain foods close to training.

People's bodies are different from each other; Therefore, it is not possible to provide a fixed list of foods that everyone should completely avoid before exercise. The body's reaction to food depends on individual needs, digestive sensitivities, and the level of tolerance of each person. However, some food groups may increase the likelihood of stomach and intestinal upset during physical activity.

Yassi Ansari, a sports dietitian and nutritionist in Los Angeles, says that it is better to limit the consumption of large amounts of fat, protein, and fiber near training. Because these substances can cause digestive discomfort during exercise.

During physical activity, part of the blood flow is directed from the digestive system to the active muscles. As a result, the digestive tract may have less blood for digestion, making it harder to digest heavy foods.

Amy Stevens, a sports nutritionist in New York, also explains that fat, fiber, and protein can slow down digestion. In this situation, food may still remain in the stomach when you start moving, causing digestive problems.

These problems can include abdominal cramping and pain, bloating, nausea, or an urgent need to use the bathroom. The occurrence of such symptoms during exercise may disrupt a person's sports performance and prevent him from fully benefiting from sports.

The three food groups that should be taken with caution before exercise are:

Vegetables of the cabbage family, large salads, beans and whole grain breakfast cereals are high-fiber foods. Fiber is essential for digestive health, but consuming too much right before a workout can cause bloating, heartburn, or abdominal discomfort.

Consuming large amounts of meat, dairy products, eggs, protein shakes, and protein bars close to exercise may make digestion more difficult and cause gastrointestinal upset.

Of course, this does not mean that protein is unsuitable for athletes; Protein is important for maintaining and repairing muscles, and the main thing is to pay attention to the amount of consumption and the time interval with training.

Foods such as chia pudding, pasta with cream sauce, hamburgers and lots of nut butter are examples of high-fat foods. Fat can slow gastric emptying and digestion and increase the likelihood of abdominal cramps, nausea, or a heavy feeling during exercise.

Choosing the right food before exercise is not limited to the type of food. The time of eating, the size of the meal and the type of physical activity also play a role in the way of providing energy and the possibility of digestive problems.

Timing pre-workout meals isn't always easy, especially for people with busy schedules. However, eating a heavy meal right before a workout can cause digestive problems.

Yasi Ansari recommends that people use fast-digesting carbohydrate sources about 30 minutes before training, depending on the size of the snack and the level of tolerance of their body. Fresh chopped fruit, dried fruit, some granola bars and snacks made from grains are among the suggested options.

Fast-digesting carbohydrates can provide the energy needed by the body faster and are less likely to cause digestive problems compared to heavy meals.

It is better to eat meals containing high amounts of fat, fiber and protein a few hours before exercise or postpone them to the post-exercise meal.

This recommendation does not mean to exclude food before exercise; Especially if you are hungry. In such a situation, you can use fast-digesting carbohydrates such as bananas, rice cakes, or apple puree.

The amount of food you eat is just as important as the type of food.

Brianna Butler, a nutritionist and dietitian and former WNBA player, says the type and amount of food consumed can directly affect energy conservation, the quality of athletic performance and how much stress you feel during exercise.

According to him, even if a person chooses the right foods, consuming less or more than the body needs may affect his athletic performance.

Butler usually recommends that people eat their main, full meal about 2 to 4 hours before training or competition, and if needed, eat a light snack 30 to 60 minutes before exercise.

The choice of food should be appropriate to the type of exercise; Because not all sports activities put the same pressure on the digestive system.

Amy Stevens explains that running is usually less gastrointestinally tolerant than weight training because of the frequent body movements. High-pressure activities such as intense interval training, sports competitions and running competitions also require choosing lighter foods that pass through the stomach faster.

For example, eating a turkey sandwich or Greek yogurt before strength training may be fine for some people, but eating them right before a run can cause digestive upset.

Some people think that exercising on an empty stomach is better for the digestive system; But experts stress that providing enough energy is still important.

Exercising without adequate nutrition can lead to decreased energy, decreased workout quality, and impaired recovery, Stevens says. Light, short exercise on an empty stomach is tolerable for some people, but for many it is better to adjust the type, amount, and timing of food intake, rather than eliminating meals altogether.

Drinking enough water is also important; Because dehydration can increase the likelihood of digestive symptoms.

Experts recommend that people who need a quick snack before exercise can choose one of the following options about 30 to 60 minutes before exercise, depending on their tolerance level:

If you still don't know which pre-workout food is best for you, you can write down the foods you eat and your symptoms during exercise. Finding the right eating pattern may require trial and error. Recording foods and symptoms and consulting with a nutritionist can help identify digestive triggers and set up an appropriate program to provide energy and improve athletic performance.

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