What Not To Eat While Working Out

What Not To Eat While Working Out

When it comes to fitness and exercise, what you put into your body can greatly affect your performance and results. While it’s important to eat a balanced diet to fuel your workouts, there are certain foods that you should avoid consuming before and after your exercise sessions. These foods can hinder your performance, cause discomfort, and prevent you from achieving your fitness goals. In this article, we will discuss what not to eat while working out.

1. Fried and Fatty Foods

Fried and fatty foods should be avoided before and after a workout. These types of foods are high in unhealthy fats and can slow down digestion, leading to discomfort and sluggishness during exercise. Additionally, they can be harder to break down and may leave you feeling bloated and tired. Opt for lighter, more easily digestible options to fuel your workouts.

2. High-Sugar and Processed Snacks

Snacks that are high in sugar or processed should also be avoided before and after exercise. These types of snacks can cause a sudden spike in blood sugar levels, followed by a crash, which can leave you feeling fatigued and low on energy. Instead, opt for nutritious snacks that provide a steady release of energy, such as fruits, nuts, or yogurt.

3. Spicy Foods

Spicy foods can cause discomfort during exercise, especially if you are prone to heartburn or indigestion. The heat from spicy foods can also increase body temperature and lead to excessive sweating, which can be uncomfortable during a workout. It’s best to avoid spicy foods before a workout to prevent digestive issues and discomfort.

4. Carbonated Drinks

Carbonated drinks can cause bloating and discomfort, making them a poor choice before a workout. The bubbles in carbonated drinks can also create gas in the stomach, leading to belching and discomfort. Instead, hydrate with water or sports drinks that can provide the necessary hydration without the added fizz.

5. High-Fiber Foods

While high-fiber foods are generally healthy and beneficial for digestion, they can cause gastrointestinal distress during exercise. Foods high in fiber, such as beans, lentils, and certain vegetables, take longer to digest and can lead to gas, bloating, and cramping. It’s best to consume these foods at least a few hours before your workout to allow your body to process them.

6. Dairy Products

Dairy products, such as milk, cheese, and yogurt, can be heavy on the stomach and may cause discomfort during exercise. They can also lead to bloating and gas in individuals who are lactose intolerant. If dairy products don’t agree with you, it’s best to avoid them before your workout and opt for alternative sources of nutrients.

7. Energy Drinks

While energy drinks may provide a temporary boost of energy, they are often high in sugar and caffeine, which can lead to a crash later on. These drinks can also cause jitters, increased heart rate, and dehydration. It’s best to avoid relying on energy drinks and opt for natural sources of energy, such as whole foods, that provide a sustainable boost without the negative side effects.

8. Alcohol

Consuming alcohol before a workout is a big no-no. Alcohol is a diuretic and can lead to dehydration, which will greatly affect your performance and recovery. It can also impair coordination, judgment, and reaction time, increasing the risk of injury during exercise. It’s best to save alcohol consumption for after your workout, in moderation.

9. Large Meals

Eating a large meal too close to your workout can cause discomfort and hinder your performance. Digesting a heavy meal requires a lot of energy, and this can leave you feeling lethargic and sluggish during your workout. If you need to eat before exercise, opt for a small, nutritious snack that provides a steady release of energy.

10. Excessively Salty Foods

Highly processed and salty foods can lead to water retention and bloating, which can make it harder to perform at your best. Excessive salt intake can also lead to dehydration as your body tries to flush out the excess sodium. It’s important to pay attention to your salt intake and opt for whole, unprocessed foods whenever possible.

Frequently Asked Questions (FAQs)

1. Can I eat right before a workout?

It’s generally recommended to wait at least 1-2 hours after eating a meal before exercising. Eating large meals or heavy, greasy foods right before a workout can cause discomfort and hinder performance.

2. What should I eat before a workout?

Before a workout, it’s best to consume a small, balanced meal or snack that includes carbohydrates for energy and a moderate amount of protein for muscle repair and recovery. Examples include a banana with peanut butter, yogurt with fruits, or a small turkey sandwich.

3. Can I drink coffee before a workout?

Having a moderate amount of coffee before a workout can provide a natural boost of energy. However, it’s important to avoid consuming excessive amounts of caffeine, as it can lead to jitters, increased heart rate, and dehydration.

4. Is it OK to drink sports drinks during a workout?

Sports drinks can be beneficial during intense or prolonged workouts, as they provide hydration and replace electrolytes lost through sweat. However, for shorter or less intense workouts, water is usually sufficient for staying hydrated.

5. Can I have a cheat meal while following a workout routine?

Having an occasional cheat meal is not necessarily a problem, as long as it is consumed in moderation. It’s important to maintain a balanced diet overall and not let cheat meals derail your progress or impact your overall health.

6. Should I eat after a workout?

Yes, it’s important to refuel your body after a workout to aid in muscle recovery and replenish energy stores. Ideally, you should consume a meal or snack that includes carbohydrates and protein within 1-2 hours after exercise.

7. Can I eat fruit before a workout?

Fruits are a great source of natural sugars and can provide a quick source of energy before a workout. Opt for fruits that are lower in fiber to avoid digestive discomfort during exercise.

8. Can I have protein shakes before a workout?

Protein shakes can be a convenient option for pre-workout fuel, as they provide a good source of protein for muscle repair and growth. However, it’s important to choose a protein shake that is low in added sugars and artificial ingredients.

9. How long should I wait to eat after a workout?

It’s ideal to consume a meal or snack within 1-2 hours after a workout to maximize muscle recovery and replenish glycogen stores. However, listen to your body and eat when you feel hungry to avoid excessive hunger and low energy levels.

10. Can I drink water during a workout?

Yes, staying hydrated during a workout is crucial for performance and overall health. It’s important to drink water before, during, and after exercise to replenish fluids lost through sweat.


Eating the right foods before and after a workout is essential for optimal performance and achieving your fitness goals. Avoiding fried and fatty foods, high-sugar and processed snacks, spicy foods, carbonated drinks, high-fiber foods, dairy products, energy drinks, alcohol, large meals, and excessively salty foods can help prevent discomfort, bloating, and sluggishness during exercise. Instead, opt for nutritious, easily digestible options that provide energy and support muscle recovery. Listen to your body and make choices that align with your individual needs and goals for a successful and enjoyable workout experience.

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