10 Foods to Avoid for a Successful Workout

Eating the wrong food before a workout can turn a solid gym session into a sluggish mess. Some foods might seem harmless, but once you start moving, they can leave you bloated, crampy, or just very uncomfortable. If you want to avoid feeling like you’re dragging a brick around the gym, it’s best to steer clear of certain snacks before you break a sweat. These are the foods that can ruin your workout before it even begins.

Woman squatting with dumbbells.Photo byShutterstock.

Dairy (Milk, Cheese, Yogurt)

Dairy and exercise are not friends. The lactose in milk, cheese, and yogurt can be hard to digest and is notorious for causing bloating, cramps, and an upset stomach. You’ll feel like you’re hauling around a brick, and no one wants to deal with that mid-run discomfort. Save the dairy for after the workout.

Spicy Foods

Love spicy food? So do we—but not before hitting the gym. That hot sauce might be great on tacos, but it can wreak havoc on your stomach when you’re trying to work out. You’re likely to end up battling heartburn, indigestion, or worse. Sweating it out from a run is one thing, but sweating because of fiery stomach cramps is another.

Carbonated Drinks

That fizzy soda or sparkling water might seem refreshing, but the bubbles in carbonated drinks expand in your stomach, making you feel bloated and gassy. Trying to do squats while burping up carbonation? Not a good look. You’ll spend more time trying to settle your stomach than getting your reps in.

Sugary Snacks

Grabbing a candy bar or sugary snack before a workout might seem like a quick energy fix, but depending on the type of workout, it can be trap. You’ll get a quick energy spike, only to crash just as fast, leaving you feeling tired, sluggish, and ready for a nap instead of long workout session. The sugar rush is short-lived, so depending on your exercise plans, it can be either helpful or harmful.

Beans or Lentils

Beans, lentils, and other high-fiber foods are fantastic for your diet—just not right before you hit the gym. They can cause gas and bloating that will have you feeling uncomfortable, distracted, and possibly making some noises you’d rather not share with your workout buddy. Avoid the fiber bomb pre-workout and save it for the after workout nourishment instead.

Barbell with protein shake.Photo byDepositphotos.

Fried Foods

Fried chicken, French fries, and onion rings are all loaded with fats that take forever to digest. That means you’ll feel weighed down, sluggish, and possibly a little queasy during your workout. Fried foods in general are something to be avoided for best health and even more so before a workout.

Protein Shakes (with Dairy)

Not all protein shakes are equal—especially the ones loaded with dairy. If your shake has milk or yogurt, it could leave you feeling bloated and heavy. It’s best to stick to plant-based or non-dairy options if you’re looking for a protein boost that won’t leave you regretting it halfway through your workout.

Broccoli (and Cruciferous Veggies)

Broccoli, cauliflower, and their cruciferous cousins are packed with fiber and nutrients, but they’re also gas-producing champions. Eating them before a workout is like setting yourself up for a bloating contest. Save the greens for post-workout when your stomach isn’t trying to ruin your squats.

Avocados

Avocados are delicious and healthy, but they’re loaded with fat, even if it’s the good kind. Eating something this fatty before a workout can make you feel sluggish and slow because fats take longer to digest. Skip the avocado toast before hitting the gym if you want to feel light and energized.

Energy Drinks

You’d think energy drinks would be a workout essential, but they’re often full of sugar and caffeine. Much like a sugary snack, you’ll feel wired at first, but once that caffeine high fades, you’re left dehydrated and jittery, dealing with the inevitable sugar crash. A water bottle with electrolytes will do you more favors during your workout.