Fueling your body appropriately before a training session is crucial for optimal performance and energy levels. However, not all foods are conducive to a productive workout. Consuming the wrong items can lead to discomfort, decreased stamina, and hindered progress. In today’s article, we’ll explore pre-workout nutrition, identifying foods to avoid and choices that may sabotage your exercise goals

What foods to avoid before training?

Understanding what to exclude from your pre-workout diet is key to ensuring that your body is primed for optimal performance, allowing you to make the most of your training program. 

pre workout nutrition tips

High-fat foods

Consuming high-fat foods before a training session can lead to discomfort and sluggishness. Fats take longer to digest compared to carbohydrates and protein, diverting blood flow to the digestive system and away from the muscles. This can result in feelings of heaviness and can hinder your ability to perform at your best. Avoid greasy, fried foods and opt for a lighter, easily digestible meal. 

Fiber-rich foods

While fiber is an essential component of a healthy diet, consuming too much of it before a workout can cause digestive distress. High-fiber foods like beans, lentils, and certain vegetables may lead to bloating and gas, making your training session uncomfortable. To prevent gastrointestinal issues, choose lower-fiber options for your meal.

Spice foods

Spicy foods can cause heartburn and indigestion, which are particularly undesirable during physical activity. The heat from spicy foods can lead to discomfort, and the potential for acid reflux can make your workout less enjoyable. It’s advisable to steer clear of overly spicy dishes before exercising to avoid these unwanted side effects.  

Large or heavy meals

Consuming a large or heavy meal too close to your training session can divert blood flow to the digestive system, causing feelings of lethargy and discomfort. Aim to eat a well-balanced but moderate-sized meal about 2-3 hours before exercising. This allows for proper digestion and ensures that your body is adequately fueled without impeding your performance. 

Sugary foods and drinks

While quick-burning sugars can provide an initial energy boost, the subsequent crash can leave you feeling fatigued during your workout. Avoid sugary snacks, candies, and sweetened beverages before training. Instead, opt for complex carbohydrates that provide sustained energy, such as whole grains, fruits, and vegetables. 

Dairy products

For some people, dairy products can cause digestive issues and discomfort, particularly if lactose intolerant. Before exercising is not the ideal time to test your tolerance, as it may lead to bloating and cramping. If you suspect dairy might be problematic for you, choose alternative sources of protein and calcium for your pre-training meals. 


Consuming alcohol before a workout is generally discouraged. Alcohol can lead to dehydration, negatively impacting your performance and increasing the risk of injury. It also impairs coordination and reaction time, crucial factors for a safe and effective training session. It's best to save alcoholic beverages for post-workout celebrations rather than incorporating them into your pre-exercise routine. 

advice on pre-workout nutrition

Where can I find reliable advice on pre-workout nutrition?

Whether you’re wondering what foods are best to eat after a training session or what you should avoid eating after your workout, feel free to reach out to our experts at Maximum Fitness. With extensive experience and comprehensive knowledge, our dedicated team can give you efficient advice and help you reach your fitness goals and carefully guide you throughout the process. 

Whether you enjoy jogging in the Peña Adobe Park or prefer indoor exercising, stop by our well-equipped gym and explore the benefits working with our skilled and reliable professionals. Get in touch with us today!