What Are the Worst Foods to Eat Before a Workout?

The worst foods before a workout are the ones that sit heavy or upset your stomach: fried and greasy food, very spicy food, big servings of beans or broccoli, fizzy drinks, dairy if you are lactose intolerant, and alcohol. Eat easy-to-digest carbs with some protein one to three hours before you train instead.

This article is general education, not medical advice.

Why does food choice matter before training?

Fat and fiber slow digestion. That is good for fullness most of the day, but a slow, heavy meal right before squats or sprints can leave you bloated or nauseous. Sports nutrition guidelines suggest the pre-exercise meal be fairly low in fat and fiber so it empties from the stomach in time (Thomas et al., 2016).

Which foods cause the most problems?

• Fried and greasy food: burgers, fries, pizza, pastries. Slow to digest and easy to feel during training.
• Very spicy food: a common trigger for heartburn, especially with bending and bracing.
• Big servings of gassy vegetables and beans: broccoli, cauliflower, cabbage, Brussels sprouts and beans are healthy, but save the big portions for after.
• Fizzy drinks: carbonation can leave you bloated when you need to brace your core.
• Dairy, if you are lactose intolerant: it can bring cramps. If dairy never bothers you, a little yogurt is fine.
• Sugar alcohols and very sugary drinks: large amounts can upset some stomachs. Read more in understanding sugar alcohols.

Is alcohol before a workout a bad idea?

Yes. Alcohol slows your reactions, hurts coordination and adds calories with no useful fuel. It also makes poor form and injuries more likely. Train first and keep any drinking for much later, if at all.

What should you eat before a workout instead?

Pick easy carbs with some protein:

• Rice with chicken or eggs
• Whole grain toast with turkey
• Oatmeal with a scoop of whey
• A banana and Greek yogurt, if dairy agrees with you

Eat a full meal two to three hours out, or a small snack 30 to 60 minutes out. Test new foods on easy days, not before a heavy session.

What should you read next?

Read what percentage of fats, carbs and protein you should eat and how to figure out your protein needs. To work with me, start with the XPL quiz, which is my intake form for every client, then see coaching options and pricing.

Written by Zavier King, personal trainer in Houston and online coach at XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach.