11 Foods You Should Avoid Before a Workout

Don't eat this before a workout.

Proper pre-workout nutrition can be crucial to your success. While you certainly need calories (i.e., energy) before exercise, your food should also contain the right balance of nutrients to promote quick and smooth digestion. While many of the foods listed here may be part of a healthy diet, they are poor fuel choices before exercise. Learn what to avoid before hitting the gym.

Burgers

A juicy burger is actually a great way to replenish muscle and iron stores after a workout. However, it's a protein-rich food that takes a long time to digest, so it's best not to eat it a couple of hours before exercise.

Cruciferous vegetables

Cruciferous vegetables—such as broccoli, cabbage, and cauliflower—are known to help reduce the risk of cancer. However, these fiber-rich foods take a long time to digest, so it's generally best to avoid them before exercise.

Legumes

You've probably guessed this. Legumes are rich in protein and healthy carbohydrates—they're undoubtedly a healthy food. However, due to their composition, they can ferment in the intestines and cause gas. Eat legumes (including hummus) no later than 4 hours before your workout, or include them in your diet afterward.

Mix of nuts and dried fruits

A crunchy mix of nuts, seeds, and dried fruit is the perfect mid-day energy boost. However, these fat-rich ingredients will sit heavy in your stomach if you don't give them enough time to digest. It's best to eat these mixes well before your workout (4 hours or more) or save them for later.

Creamy sauces

Sauces rich in "bad" fats can contribute to inflammation, which already develops after exercise.

Salsa

Nothing ruins a workout like heartburn. Keep your stomach acid low by avoiding this onion, tomato, and chili pepper mixture before your workout.

Cheese

We love cheese for its high calcium content, but too much fat can cause discomfort during exercise. You may not have to give up cheese completely. If you typically digest it easily, consider eating a small portion of low-fat cheese at least two hours before your workout.

Sugar-free drinks

Artificial sweeteners, used in many sodas, chewing gums, protein powders, and sports drinks, help reduce sugar and calorie intake, but they can also cause bloating. Check the ingredients and avoid drinks you're unsure about.

Chips

It might seem like a good idea to grab something from the vending machine before a workout. However, many salty snacks are high in fat and won't provide the energy you need. Low-fat, carbohydrate-rich snacks, such as pretzels or dried fruit, are better for this purpose.

Whole milk yogurt

Good bacteria that promote gut health can help you achieve your fitness goals. However, avoid high-fat, high-protein yogurt shortly before a workout. Greek yogurt, with its high protein content, is also better for post-workout recovery. Choose low-fat or nonfat yogurt before exercise.

Fried foods

Fried foods are another dangerous combination of fatty and inflammatory ingredients that should be avoided both before and after workouts. Enjoy your favorite fried treats in moderation—preferably on days when you don't exercise.