Whether you’re making the effort to squeeze in a reformer pilates class during your lunch break or powering up with Peloton in between back-to-back Zoom meetings, you need to pay attention to what you eat before your workout. The food you eat will dictate energy levels, strength, endurance and motivation to help you get the most out of your workout.
Reaching for a healthy bite to eat might seem simple, but some foods are better than others before physical activity – in fact even foods that might usually fall into the ‘healthy camp’ could be detrimental to your workout. Here are the foods you should think twice about and the smart swaps to help power up performance.
The food you eat before a workout will dictate energy levels, strength, endurance and motivation
What not to eat: Wholegrain bread or brown pasta
Fibrous wholegrains are a healthy component of a balanced diet and we’re always being scolded by health experts for not eating enough – (the average intake in the UK is 60% of what it should be) but it turns out that eating a plate of wholegrain pasta or even a sandwich on multigrain before you hit the gym could bring on tummy troubles.
This is because whilst carbs are key for keeping energy fired up, overeating fibre can bring on gas, bloating and abdominal pain. ‘Heavy wholegrain can also cause an energy lag as they take longer to break down, delaying the release of usable energy,’ shares personal trainer and nutrition coach Sarah Campus (ldnmumsfitness.com).
Eating wholegrain bread or pasta before a workout can cause an energy lag as your body has to work hard to digest it
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What to eat instead: Quick cook porridge
Switch to a moderate fibre-filled option like a small bowl of quick cook porridge with honey as your gut is more likely to tolerate the carb content.
What not to eat: A protein bar
Protein is fundamental for a balanced diet, and upping your intake is especially important if you’re working out in order to support muscle growth and repair. ‘Consuming protein before a workout helps with muscle protein synthesis and reduces muscle breakdown,’ explains Campus. Reaching for a protein bar might sound like an easy shortcut to prime you for the gym, but generally speaking protein bars tend to be high in sweeteners like sucrolose, maltitol and sorbitol might have you running to the loo as they can cause a laxative effect – not something you want to contend with on a 10k run.
What to eat instead: A banana with nut butter
Save protein for after your workout to help speed up muscle recovery. ‘As an alternative, a banana is great before a workout for quick energy as banana is rich in fast-digesting carbs. Add nut butter to support muscle function,’ says Campus.
You could also make a bulk batch of energy balls with just a few store cupboard staples. Simply blend mixed nuts, dried fruit, nut butter and honey in a blender and shape into balls and stash in the fridge until needed.
What not to eat: Broccoli, cauliflower and cabbage
We’ve all been reminded of the importance of eating our greens at some point – but there’s a time and a place, and simply put, chomping on broccoli spears is not ideal before a workout. Cruciferous veg like Brussel sprouts, cabbage and broccoli are loaded with powerful antioxidants which keep our cells healthy but eaten before a workout they can cause bloating and gas as a result of high fibre. ‘You might also end up feeling heavy and sluggish during exercise,’ adds Campus.
Cruciferous vegetables such as broccoli are important in your diet, but don’t eat them as a pre-workout snack as the high fibre content could cause bloating and gas
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What to eat instead: Easy-to-digest veg
Whilst greens are great, don’t forget about the other colours of the rainbow such as orange, red and purple. Carrots, tomatoes and beetroot are all easy-to-digest veg that are rich in vitamins, minerals and other super-nutrients that support health. Throw these into a salad with a protein source like feta cheese, tofu or chicken strips.
What not to eat: A spicy curry
Spices like turmeric and chilli are a double edged sword, because whilst they are crammed with antioxidants that help to fight exercise induced inflammation, spicy foods can trigger heartburn, indigestion and cramping in some people.
What to eat instead: Chicken breast with white rice
Save your plate of chicken tikka masala for your post-gym recovery meal and before your workout a small piece of chicken breast with a couple of spoonfuls of white rice is more gut-friendly option.
What not to eat: Yoghurt
A pot of yoghurt is a great grab-and-go option before the gym but the lactose contained in dairy can be problematic for some people, with unpleasant tummy aches and excess gas being the most common complaints. Around one in 10 Brits is unable to digest the lactose in dairy and if you suspect yoghurt, milk and other dairy products to be a trigger it’s worth cutting out all dairy for a week or two and seeing if symptoms improve.
Yoghurt is a common pre-workout snack but it can cause tummy aches if eaten just before going to the gym, as lactose can be hard to digest
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What to eat instead: Lactose-free yoghurt
Coconut-based yoghurts or unsweetened lactose-free yoghurts made from cow’s milk are a good alternative if lactose doesn’t agree with you.
What not to eat: A steak sandwich
Red meat is rich in iron which is needed to support healthy energy levels, but steer clear of a heavy steak sandwich for lunch if you’re planning an afternoon sweat session. Delicious as it may be, the high fat content takes your body a long time to digest which leads to a heaviness that may lead to cramping when you get going in the gym.
What to eat instead: Crackers with ham
Skip steak before your workout and factor the red meat into your post-workout recovery meal instead. A palm-sized serving with some mashed potato and veg will provide you with the nutrients needed to recover well. Before your workout a couple of crackers topped with ham will give you a mix of protein and carbs for steady fuel.