For training to be effective, it is important to remember not only what you can eat before exercise, but also what foods should be avoided so as not to get discomfort.
- Sweet
Your workouts probably involve proper nutrition, so it is logical to assume that baked goods and desserts are a priori excluded from your diet, both before and after training. But if you love sweets, and this does not prevent you from achieving your goals, then find the strength in yourself to simply give up sugar just before the training process. Replace sugar with honey or fruit, do not spare a delicious breakfast, and start your workout in 3 hours.
- Fatty and spicy
High-calorie, fried, spicy and fatty foods will take a long time to digest and cause bloating, abdominal heaviness, drowsiness, so such food should be avoided before training. Acute also can cause heartburn or acute pain in the stomach, especially with existing chronic diseases of the gastrointestinal tract.
- Cabbage
Cabbage is very beneficial for the body, and it is advisable to eat some kind of it almost daily. But know that cabbage is a source of coarse fiber and sulfur, and before training, it will cause colic and flatulence. They will interfere with the workout or even derail it.
- pulse
Legumes have the same effect – they cause heaviness in the stomach and provoke increased gas production. Peas, beans, lentils, chickpeas, soybeans contain the starchy element raffinose, which triggers these unpleasant symptoms.
- Alcohol
Drinking alcohol before exercise will increase your reaction time, which can lead to injury. In addition, alcohol dehydrates and reduces the effectiveness of exercise. Loss of coordination, loss of control over your body, increased appetite, surges in blood sugar – alcohol has many more negative consequences.
- fruit juices
Fruit juices are a source of vitamins and carbohydrates that are needed before exercise, but due to their high fructose content, juices can provoke intestinal irritation – colic, pain. It is optimal to drink freshly squeezed juice 3 hours before training.
- Dairy produce
Most people have varying degrees of lactose intolerance, scientists have concluded. You probably know your body’s reaction to dairy products, and if they provoke pain and indigestion, then eliminate them from your diet before training. But cottage cheese and yogurt, on the contrary, will be a great snack before training.