Eating before a workout: 4 foods to avoid.

Eating before training is recommended by trainers. Going to the gym on an empty stomach isn’t always the best option.

In general, what you choose will depend on the sport you are going to practice or the gym routine you have planned. But above all, carbohydrates and fruits, such as bananas, are often among the most suggested before a workout.

However, it is not because it is advisable to eat before training that everything is permitted, far from it. There are certain foods that, instead of helping us to have energy and perform better, can have the opposite effect.

Some products, although recommended as part of a healthy diet, are not really great allies if consumed just before sport. Why ? Because they tend to be harder to digest, can cause gas and therefore hinder training, muscle work and recovery.

What to eat before your sports training?

That’s why some experts suggest, as Business Insider reports, that it’s best to avoid the following foods when going to exercise.

Legumes

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, etc.).

Avocado and very fatty foods

Ultra-processed foods

As we explained, although the first three are very healthy foods before a workout, they have more difficult components to digest (fiber and raffinose for the first three and fat for avocado) and therefore tend to be heavy, which does not help if we play sports.

As for ultra-processed foods, pastries and other products with a high sugar content, not only do they take longer to digest, but they only give us a spike in energy that drops very quickly. Result ? You will feel extremely tired and will not have the energy to exercise.

However, it is always best to ask your trainer or nutritionist what they recommend you eat before exercising and at what time, because depending on what you are doing you will need to establish a suitable schedule. .

What to eat before training to be the most efficient in the gym?

The right fuel can boost your performance and boost your recovery. Here’s what you should eat before training.

When thinking about how to improve your physical condition, the first question you ask yourself is what to eat before training.

It’s understandable if you’ve ever run with food in your gut, but it goes deeper: whether you’re hoping to channel your inner LeBron or just want to get more out of your training, a big shift is coming. through good nutrition, including what you eat before you sweat.

Pre-workout nutrition, whether it’s powdered drinks or whole foods, can play an important role in everything from mid-race energy levels to weight loss. fat over time. There’s no one right answer – there are several schools of thought, from those who can’t imagine life without fasting before they start training, to those who religiously take pre-workout powders with hard-to-pronounce ingredients.

But the bottom line is that what we choose to eat pre-workout matters. What and when you eat pre-workout can make a big difference in your performance and recovery, says Brian St. Pierre, director of nutrition at Precision Nutrition. In the three hours leading up to your workout, you want to eat something that will help maintain your energy, increase your performance, hydrate you, preserve muscle mass, and speed up your recovery.

The experts answer your pre-workout nutrition questions here.

What should I eat before training?

It really depends on what you are going to do. Generally speaking, your first priority is to consume carbohydrates before exercise. If protein is essential after sweating, ingesting plenty of it (via a protein shake or other source) before is not the priority, as it is not as effective as an energy source.

At the same time, balance is important. The ideal is to eat a healthy meal 1 to 3 hours before exercise, containing carbohydrates, fats and proteins, explains Mr. St-Pierre, who adds that this time frame can be personalized according to what the body feels. In other words, a complete, healthy meal that you can eat any other time.

If you’re like me, a morning exerciser, you may think this is a bit aggressive. So think about your goals.

While a 30-minute jog doesn’t necessarily require a specific energy meal, a longer workout might suit you better if you take a small portion of easily digestible fuel before, especially if it’s been more than two years since your last meal. hours, says Liz Wyosnick, registered dietitian and owner of Equilibriyum, a Seattle-based nutrition counseling service.

Look for things that digest well, he adds, recommending options like half an Rx bar, a LaraBar, a banana or two dates and a small handful of nuts. If the workout includes interval cardio, plyometrics, or any other fast-paced movement, it’s important to make sure the pre-workout fuel sets in quickly.

Are you short of money? You can always do something simple, suggests Dr. Philip Goglia, co-founder of G-Plans, who has worked with a host of big names like Chris Hemsworth, Chris Pratt, A-Rod and Russell Wilson. Eat a spoonful of almond butter and a spoonful of jam. This combination of sugar and fat burns more calories, leading to better workout results and preparing you to fight sugar cravings post-workout.

Ok, but what about fasting?

Fasting, like running or cycling on an empty stomach, is usually done because people want to burn fat. In the absence of fuel, the body draws on protein stores in the form of muscle mass, which limits the amount left over to repair and build new muscle tissue. Basically, he starts eating himself.

In a 2016 study, experts found that people who fast can burn more fat, but other research has shown no difference between fasting and fed cardiovascular states. Whether you can burn more fat doing cardio on an empty stomach is not a guarantee.

Wyosnick recommends eliminating junk food from other parts of the diet and sticking to whole foods. Exercising on junk food doesn’t equate to weight loss, he says. With a properly fueled body, you will be able to train harder, burn more calories, and potentially burn more body fat during and after exercise.

What about pre-workout powders?

Pre-workout powders promise to deliver more energy to boost performance. Most are formulated using one or more of the following: amino acids, caffeine, carbohydrates, and beet juice. Although plenty of research supports their benefits, many experts say these benefits are best found in whole foods.

Most people are better off cutting junk out of their diet rather than adding another wonder product for muscle soreness, says Detrick Snyder, registered dietitian and associate professor of nutrition and public health at Johnson & Wales University. from Denver.

Still want to do a pre-workout? Synder advises potential users to pay attention to ingredient labels. Since pre-workout products are not regulated by the FDA, they can be sold until there is a reason (read: lots of complaints) for the FDA to pull them from stores. Best Practice Tip: Look for options that are certified by relevant bodies.

And the drinks?

Especially in the summer, the last thing you want to do is forget about the water. People often overlook the importance of proper hydration, says Dr. Goglia. You can have the perfect diet, but if water is lacking, your body will accumulate fat. Without adequate hydration, your body cannot maintain its internal temperature, and it will retain fat to maintain its temperature.

sports training

The rule of thumb for inactive lifestyles is half a liter of water per 20 pounds of body weight consumed daily. Superactive? Up to one liter of water for every 20 kg of body weight.

That water intake can also help you stave off the dreaded cramps, notes Natalie Allen, RD, a biomedical science instructor at Missouri State University. Cramps are often linked to minor dehydration. It’s essential to make a hydration plan and drink often, even if you don’t feel thirsty.

Allen also says the calcium and potassium in milk make it a good choice for those trying to avoid uncomfortable cramps. It is also ideal for recovery after training.

Leave a Comment