You'd never think to eat a hamburger and fries an hour before running a marathon, would you? Not. While some apparent foods and eating habits you should avoid before working out (ice cream and pizza, for example), some less apparent foods and eating habits aren't doing your body any favors.
We asked nutritionists to advise us through the foods to avoid before a workout.
1. Eating anything just before an exercise.
"Any food ingested within around 30 minutes of a workout may not be entirely digested," says Ben Tzeel, MPH, RD, founder of Your Diabetes Insider, a certified strength and conditioning specialist (CSCS) and registered dietitian. If there's still food in your stomach, you'll feel bloated and uncomfortable, which will affect your performance.
"If your goal is to eat a snack to help you perform better, that snack needs to be digested and absorbed into your bloodstream," Tzeel adds. To be safe, eat a snack approximately an hour before doing out so that the food you eat has enough time to digest. Larger meals will, of course, take longer to digest.
2. Eating a high-protein diet.
According to registered dietitian Zoe Schroeder, RD, a registered dietitian, certified strength and conditioning specialist, and owner of Zoe Schroeder Nutrition, the poster boy of lean, nutritious protein, a grilled or baked chicken breast, is not something you want to eat before a workout.
"Avoid any meal that is largely protein; you will not get the same energy boost from carbohydrates," she advises. "Protein, a macronutrient, serves a different role and is not well utilized for energy. However, consuming a tiny amount of carbohydrates before your activity can provide you with the energy to complete your workout, push longer, and push harder."
3. Visiting the drive-thru of a fast-food restaurant.
It might be tempting to grab a quick bite to eat before your 1 p.m. spin class, but that would be a mistake. Deep-fried foods and foods heavy in fat should be avoided. "Fried foods like fried chicken, bacon, hamburgers, and sausage are difficult to digest and can cause GI discomfort," says Kim Pierce, RD, LDN, owner of The Outdoors Dietitian and a registered dietitian, certified diabetes care and education specialist.
4. Crunching on carrots or chewing on a tortilla.
Although eating black beans, carrots, broccoli, apples, or other fruits and vegetables may appear to be a healthy approach to prepare for a workout, think again. Pierce advises that high-fiber diets like these might induce stomachaches, flatulence, and other digestive issues during high-intensity activities. Eating whole grains might also cause stomach problems. Schroeder advises against eating a large salad before a workout for the same reason.
5. Consuming protein or granola bars.
6. Drinking insufficient amounts of water.
Another typical pre-exercise habit of avoiding, according to dietitians, is not drinking enough water in the hours leading up to and during a workout. "Not properly hydrated is the worst habit," Pierce adds. "It's vital to be hydrated to perform at your best," adds Schroeder. The American Council on Exercise recommends drinking 17 to 20 ounces of water two to three hours before you begin exercising and then 8 ounces of water 30 minutes before the workout or during your warm-up.