Before playing sports, you are supposed to eat. But what exactly? Let’s take a look at nine foods you shouldn’t eat before exercise.
During exercise, blood flows to the muscle tissue because the muscles need more oxygen and nutrients. Accordingly, less blood flows to other organs, including the stomach, and therefore their work slows down. If during physical work the digestive system is loaded with heavy food, indigestion or other unpleasant consequences may occur. Therefore, it is so important to be able to choose the right pre-workout meal. Today we’re going to talk about nine foods you shouldn’t eat before exercise.
one. Legumes. One glass of legumes contains half the daily value of fiber. This heavy carbohydrate slows down digestion and leads to intense gas production in the intestines, causing the stomach to bloat. Colic and flatulence are the last things an athlete needs in training.
2. Cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. These are healthy foods that are supposed to prevent cancer, but they are rich in sulfur compounds and raffinose, which, like legumes, can cause bloating.
3. Milk and dairy products. If you are hypersensitive or lactose intolerant, it is best to avoid dairy products before exercise. Milk and soft cheeses can provoke intestinal cramps. But hard cheeses, yoghurts or kefir are quite suitable for athletes following a low-lactose diet.
See also: Dairy products – good or bad for the body?
four. Fried and fatty foods. Burgers, fries and pizza are bad pre-workouts. They contain a lot of saturated fat, which takes a long time to digest and stagnate in the stomach. This, again, is fraught with bloating, cramps, and diarrhea.
five. Carbonated drinks. Soda and beer fill the stomach with gas, causing discomfort, indigestion and flatulence.
6. Alcohol. Saturating the body with water is very important, but alcohol has nothing to do with it. Alcoholic beverages are diuretic, dehydrate and inhibit fat oxidation, which makes it difficult to achieve athletic performance. And, of course, training under the influence of alcohol is traumatic.
See also: Does the belly grow from beer and is it possible to drink beer while losing weight?
7. 100% fruit juice. Although juices contain carbohydrates and fluids (important pre-workout requirements), drinking a glass of juice right before exercise is not a good idea. This drink contains a lot of fructose, a carbohydrate that is slow to digest and can cause stomach cramps, especially in people with irritable bowel syndrome or fructose sensitivity.
Orange or tart cherry juice is beneficial for active people, as it brings vitamins and minerals into the body that are necessary for muscle recovery. They can be consumed in a smoothie one hour before or immediately after a workout to replenish fluid and close the carbohydrate window.
8. Confectionery. There are a lot of vegetable and animal fats in sweets, which only interfere with weight loss.
9. Spicy and savory food. Highly seasoned foods irritate the stomach lining and cause heartburn.
What to eat before exercise
A good pre-workout routine should be rich in digestible carbohydrates. Here are some snacks you can eat 1-2 hours before your workout:
- oatmeal with fresh berries and nut butter;
- whole grain turkey bread sandwich;
- pancakes with banana and peanut butter;
- Rice with vegetables (not cruciferous) and chicken / fish
- yogurt or smoothies.