For optimal exercise performance it is not enough to have an optimized training program in terms of training performance, but also to consider strategic food intake. The individual eating certain food constituents between exercises has the possibility to have a detrimental effect on energy, psychofluidics, and performances in general. In this systematic review, we report empirically the top food to avoid eating before exercise, which is expected to contribute to an optimal workout.
High-Fiber Vegetables
Although high-fiber (i.e., broccoli, Brussels sprouts, cauliflower) vegetables are a crucial part of the healthy diet, those high-fiber (low-calorie or low-volume pickled) vegetables are dietary ingredients that some people experience being nauseating during the early stage of fitness. These vegetables are not easily absorbed and could lead to gas and this is while exercising. However, on the other hand, high heat/insoluble vegetables (e.g., asparagus/potatoes) whose substrates are readily digested by the human gut are preferred.
High-Fat Foods
Foods rich in fats, including red meats, cheeses, and fried items, require extensive digestion time, which can divert blood flow away from muscles and slow down energy availability. This can result in sluggishness and decreased performance. From an energy viewpoint, the consumption of energy-replenishing foods (i.e., energy-rich food) after a run is undesirable because of their inhibitory (inhibiting) action.
Legumes
Legumes including beans, lentils, etc., are high in fiber so they contain indigestible sugars (e.g., raffinose) and will cause flatulence and bloating. For instance, eating these items before exercise is painful and can damage your exercise. Post-exercise, legumes are most delicious when their ability to be digested in the body can be maximized given their complexity.
Spicy Foods
Spicy food is painful to the stomach mucosa and leads to dyspepsia/heartburn during exercise. Ingredients like hot peppers, salsas, and spicy sauces can cause irritation and take your mind off your workout. Choose simple, easily digestible iodinated food stuff beforehand as a matter of convenience.
Carbonated Beverages
For example, drinks (carbonated/seltzer drinks) produce an excess of gas in the gastrointestinal tract which leads to distention and pain during exercise. Moreover, most carbonated beverages are high in sugar and/or artificial sweeteners and cause energy drops. To achieve optimal hydration levels without any adverse side effects, achieve hydration via plain water or electrolyte-containing beverages.
Dairy Products
Individuals who are lactose intolerant and consume milk, cheese, or yogurt before a training session may experience gastrointestinal symptoms such as bloating, wind, or diarrhea. Although lactose intolerant people may also have discomfort from dairy products with exercise. Having dairy substitutes like almond milk or coconut yogurt as a pre-workout snack in case needed is a consideration.
Sugary Snacks and Beverages
While candy bars, pastries, and sweetened juices provide a quick spike in blood sugar, they often lead to a rapid decline, causing fatigue and decreased performance. These simple sugars are very easily metabolized and give rise to an energy deficit. Select complex carbohydrates such as whole grains or fruits for sustained energy during exercise.
Artificial Sweeteners
Food and drinks containing artificial sweeteners, such as diet soft drinks and sugar-free gum, can cause gastrointestinal distress (e.g., bloating and gaseous bowel) in a few individuals. These low-calorie sweeteners are recalcitrant to metabolism by the body and may lead to discomfort during exercise. From an exercise point of view, it may be worthwhile avoiding artificially sweetened drinks.
Caffeinated Beverages
Caffeine and energy mixes have stimulatory effects on alertness, however disarming caffeine or energy drinks immediately prior to exercise has stimulatory effects on heart rate, feelings of nervousness, and gastrointestinal upset. Further, certain energy drinks are loaded with sugar, causing energy dives. But if you find the temptation of caffeine is too much, then at least drink it in small measure and schedule it so you have a time frame to go before you exercise.
Alcohol
The consumption of alcoholic drinks prior to exercise can result in a loss of coordination, loss of strength, and dehydration. The central nervous system entry can be obtained and exercise capacity can be impaired destructively, not only futile but also dangerous. It is advisable to abstain from alcohol prior to exercise (e.g.
Conditioning with appropriate food prior to exercise is of significant value to gain optimal performance and prevent fatigue. By steering clear of high-fiber vegetables, high-fat foods, legumes, spicy dishes, carbonated beverages, dairy products, sugary snacks, artificial sweeteners, excessive caffeine, and alcohol, you can ensure that your body is primed for success. Focus on consuming balanced meals that provide sustained energy and are gentle on your digestive system to make the most of your exercise routine.
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