![]() I would recommend making meals for the week ahead, so you always have something you can eat, and not make excuses for ready meals." 7. The alternative? "Opt for meals you have made yourself at home, where you know exactly what you're putting on the plate," he says. These sort of ready meals contain a lot of artificial ingredients which lengthen the shelf life of the product, but this also means they have minimal nutritional value and won't give you enough fuel for the workout ahead." Wiener claims: "Ready meals and processed foods in general should be avoided before a workout, and if you're trying to lose weight, avoided altogether. Instead, his tip is to opt for glucose which is found in carbohydrate rich foods or fructose (think: fruits and vegetables), as your body uses these types of sugar far more effectively and efficiently. "But you must pay attention to the source of sugar, and as always do your best to avoid refined sugar found in many manufactured products." "Inadequate amounts of sugars and carbohydrates in your system before a workout can lead to lethargy and fatigue, especially when you're exercising," says Wiener. Instead, the expert recommends enjoying spinach, lettuce and carrots ahead of your workout. This is because these vegetables are high in raffinose, an indigestibnle carbohydrate that can trigger abdominal bloating and excessive gas. "Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower are important vegetables to include in your diet, but they will wreak havoc on you while you exercise," says Wiener. ![]() "If you do want to include fat in your pre-workout, make sure you allow 1½ to 2 hours before exercising." Alternatively, Wiener suggests saving your healthy snack for after your workout. Pre-training, the purpose of nutrition is to prime the body, and for that to happen the food needs to be full digested and ready to use as fuel, he explains. "This is because fat is a nutrient which slows digestion, and the more fat in a meal or snack, the longer it takes for that meal or snack to be digested." "Although healthy fats are an important part of our overall diet, eating high fat meals or snacks like nuts before exercising can compromise your workout," says Wiener. If you feel too tired to workout, it's your body's way of telling you to rest, and prevent injury." 3. He adds: "Instead, opt for more natural ways to boost energy levels, which could be as simple as having enough sleep. "All of these reactions are counterproductive to a good workout, and makes your body work even harder to burn the sugar you just consumed, rather than burning body fat." However, energy drinks can be filled with unnecessary sugars and caffeine which will spike your blood sugar levels, make you jittery and raise your blood pressure," according to the pro. "A lot of gym-goers assume they will need an energy drink before their workout to be able to get through their session. Instead, he recommends opting for "vegetables which are easier to digest, such as asparagus and potatoes." 2. "This distress can result in bloating, nausea, gas and stomach cramps which could hinder a workout, meaning you should avoid them before working out." However, before a workout these foods should be a no-go, says Wiener, as they take longer for the body to digest and can lead to gastrointestinal distress. In general, foods rich in fibre like wholegrain bread, whole-wheat pasta and oats are good for you and can help to keep you feeling fuller for longer and regulate the digestive system. Here are 11 types of food and drink that Wiener advises avoiding pre-workout, plus his snack swap recommendations: So, it's well worth planning ahead when you need a pick-me-up before a training session. Why? According to the expert, if you opt for certain snacks, it’s likely "all your energy will go towards digesting that food", he explains, instead of powering your exercise. Sadly, as much as we'd love to load up on Pringles, there are certain foods that should be avoided before a workout. As David Wiener, nutrition and training specialist at fitness app Freeletics, points out: "If you exercise on an empty stomach, your body won't have enough energy to perform at its best."īut – and this is an important but – what you eat is also important. Needing to eat food to fuel a workout is a great excuse to devour your favourite snack before hitting the gym.
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