What Not to Eat Before a Workout (And What You Should Try Instead)

Ever felt heavy, sluggish, or just plain uncomfortable during a workout? What you eat before you exercise can make or break your session. Some foods can give you sustained energy and help you crush your workout, while others can leave you feeling bloated, fatigued, or even running to the bathroom mid-set.

In this guide, we’ll outline the foods you should absolutely avoid before working out and why. Plus, we’ll give you smart alternatives to keep your energy levels up and your body primed for performance.

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Why Pre-Workout Nutrition Matters

Before we get into the specifics, let’s quickly cover why pre-workout nutrition is so important. When you exercise, your body relies on glycogen (stored carbohydrates) and fat as primary energy sources. What you eat before a workout can influence how much energy you have, how well you perform, and even how quickly you recover afterward.

The goal of your pre-workout meal or snack is to:

Provide steady energy without spiking and crashing your blood sugar levels.
Avoid digestive discomfort, bloating, or other issues that might distract you.
Supply your muscles with nutrients to optimize performance.

However, not all foods are created equal. Let’s start with the foods you should avoid.

Foods to Avoid Before a Workout

Fruit Juice

We know, we know, fruit juice might seem like a healthy, energizing choice. It’s natural, right? The problem lies in its high sugar content.

Fruit juice, especially the store-bought kind, is often loaded with simple sugars that cause a rapid spike in your blood sugar. This can feel great for the first few minutes but leads to an inevitable energy crash, leaving you feeling drained and sluggish.
Plus, juice lacks fiber, which means it digests quickly and doesn’t provide sustained energy.

What to do instead: If you love fruity flavors, consider whole fruits like a banana or an apple, which contain fiber to slow down sugar absorption and provide more balanced energy.

Beans

Beans are a fantastic source of protein and fiber, but they’re not ideal right before exercising.

They’re high in raffinose, a type of carbohydrate that’s difficult for your body to digest. This can lead to gas, bloating, and discomfort—definitely not something you want to deal with in the middle of a workout.
The high fiber content in beans also means they take longer to digest, which can leave you feeling heavy and sluggish during exercise.

What to do instead: Save beans for after your workout when your body needs to rebuild with protein and fiber.

Carbonated Drinks

Carbonated beverages like soda, sparkling water, or energy drinks might seem harmless, but they can wreak havoc on your stomach during exercise.

The carbonation introduces gas into your digestive system, which can lead to bloating, burping, and discomfort.
Even “diet” or sugar-free versions can cause these issues.

What to do instead: Stick to plain water or an electrolyte drink to stay hydrated without the fizz.

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Spicy Food

Love a little heat in your meals? Save it for later. Spicy foods can be a nightmare for your digestive system, especially before intense physical activity.

Spices can irritate the stomach lining and increase the risk of heartburn, acid reflux, or cramps.
Combine that with the physical motion of a workout, and you’ve got a recipe for serious discomfort.

What to do instead: Opt for mild, easy-to-digest foods pre-workout and save the spicy curry or hot wings for a post-exercise reward.

Honorable Mentions (Also Avoid These):

Fried Foods: Heavy and greasy, fried foods sit in your stomach and can cause nausea during exercise.
Too Much Dairy: Some people find dairy hard to digest, leading to bloating or cramps. If you’re one of them, avoid milk, yogurt, or cheese before workouts.
High-Fat Foods: While fats are an important part of your diet, they digest slowly and can leave you feeling sluggish if eaten right before exercise.

Foods You Should Eat Instead

Now that we’ve covered what to avoid, let’s talk about the foods that fuel your body for success. The key is to choose easy-to-digest options that provide a balance of carbohydrates, protein, and a touch of healthy fats.

Plan to eat these about 90 minutes before your workout. This allows your body to digest the food and convert it into usable energy without feeling overly full.

Lean Meat or Fish

High in protein, lean meats like chicken or turkey and fish like salmon or tuna help repair and build muscle.
These proteins are also relatively easy to digest in small portions, making them a great choice for a pre- workout meal.

Try This: Grill a small piece of chicken or bake a filet of fish. Pair it with a side of brown rice or quinoa for added carbs.

Nut Butter

Nut butters like almond, peanut, or cashew butter are packed with healthy fats and protein, which provide slow-burning energy.
They’re also incredibly versatile and pair well with other pre-workout staples.

Try This: Spread a thin layer of nut butter on whole-grain toast or eat it with apple slices for a simple, satisfying snack.

Oats

Oats are a classic pre-workout food for a reason. They’re rich in complex carbohydrates, which provide a steady stream of energy without causing a sugar spike.
They also contain beta-glucan, a type of soluble fiber that helps stabilize blood sugar levels

Try This: Prepare a small bowl of oatmeal topped with a drizzle of honey and some sliced banana or berries.

Whole Grains

Whole grains like brown rice, quinoa, or whole-grain bread are loaded with complex carbs and nutrients.
They digest slowly, ensuring a steady release of energy to fuel your workout.

Try This: Pair a slice of whole-grain bread with a boiled egg, or mix cooked quinoa into a salad with veggies.

Bananas

Bananas are a fantastic source of quick, easily digestible carbohydrates and potassium, which helps prevent muscle cramps.
They’re light, portable, and perfect if you’re short on time.

Try This: Eat a banana with a small handful of almonds for a quick, balanced snack.

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Timing Your Pre-Workout Meal

Timing is just as important as what you eat. Ideally, your pre-workout snack or meal should be eaten about 90 minutes before your workout. This gives your body enough time to digest the food and convert it into usable energy.

Too Soon? Eating 30 minutes before working out can leave you feeling heavy or lead to stomach cramps.
Too Early? Eating several hours beforehand might leave you hungry and low on energy midway through your session.

The Bottom Line

Your pre-workout meal can set the tone for your entire session. Avoid foods like fruit juice, beans, carbonated drinks, and spicy meals that can cause bloating, energy crashes, or stomach discomfort. Instead, fuel your body with lean proteins, complex carbs, and healthy fats for sustained energy and peak performance.

By planning ahead and choosing the right foods, you’ll not only feel better during your workout - you’ll get better results too. Make your nutrition as intentional as your training, and watch your fitness goals soar!

DEC 5, 2024