Working to lose weight often means increasing your activity levels, but much of it relies on what you’re eating. You probably aren’t surprised to hear that what you eat can affect how well you perform during a workout, thus affecting your weight loss. If you’ve made the effort to carve out time in your schedule to hit the gym or plan a fitness activity, it’s disappointing to feel your energy levels crash mid-set. Your mind may still be on your work or you possibly didn’t sleep well, but your fatigue may also may be due to your pre-workout diet.
Check out these 10 foods to avoid before your workout:
- Salad — vegetables are high in fiber, which slows down digestion and can lead to bloating and gas during your workout.
- Flax seeds — these are high in fiber, like raw vegetables, and can cause bloating and gas during your workout.
- Green bananas — bananas are high in potassium content, but the green ones can be high in starch, which is difficult to digest.
- The wrong pastas — pasta is high in carbohydrates, which your body needs to sustain energy during a workout, but the wrong types (sauces included) can lead to heartburn and lethargy.
- Hummus — hummus prepared at home to control oil content is a great snack, but avoid it before exercise due to its high concentration in indigestible carbohydrates that can cause gas and bloating.
- Dairy — dairy before a workout can s cause sluggishness and fatigue.
- Protein bars — protein is great to eat before a workout, but certain protein bars are basically glorified candy bars, and can contain more than 200 calories.
- Fatty foods — foods that are high in fat can adversely affect your workout. Fat converts into usable energy much slower than carbohydrates and protein.
- Fruit juice — juice from concentrate contains high levels of sugar, and even fresh-squeezed juice can leave you tired in the middle of your workout.
- Energy gels — energy gels are designed to help extremely athletic people who perform at least 90 minutes of cardiovascular training per day. Energy gels are not intended for individuals who run on the treadmill for 20 minutes or do a few light weight sets.
What you should eat before a workout
Your body needs a good mix of carbs, proteins, and fluids to work efficiently. If you’re going to exercise, make sure you’re paying attention to what you’re putting into your body before you start. For quick energy, your muscles use carbs, while your blood cells use protein to bring oxygen and nutrients to your muscles. Sports nutrition expert and dietitian, Dr. Christine Rosenbloom recommends that you focus your pre-workout meals on foods that are low in fat, moderate in carbs and protein, low in fiber, high in fluids, and made up of similar foods that your body tolerates well.
Learn more about what to eat and avoid before your workouts fromCheatSheet.com.
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