What shouldn’t you eat before going to the gym?

Some people believe that they should eat before exercising to gain strength and energy. Others, on the contrary, refuse snacks and prefer to exercise on an empty stomach. Which approach is healthier?

Nutritionist

It is necessary to consider first of all the purpose of training and based on this build a nutrition plan.

What should not be eaten before training?

Alcohol, spicy and fatty dishes, sweets and baked goods – all these products are not intended for the diet of an athlete or a person leading a healthy lifestyle. From such food should be refrained not only on the eve of training, but in general. However, there are also seemingly healthy foods that should be excluded just before exercise.

Cabbage. On the one hand, this vegetable is very useful for the body, and therefore it is desirable that any of its species is present in the diet every day. On the other hand, cabbage contains sulfur and rough fiber. And if you eat such a salad before training, there may be flatulence and even intestinal colic. To reduce the risk of negative consequences, cabbage should not be eaten raw, but, for example, boiled or baked.

Legumes. Heaviness in the stomach and increased gas formation can appear after the use of peas or beans, lentils, soybeans or chickpeas. The fact is that not everyone has the enzyme galactose, responsible for the breakdown of legumes, is produced in the right amount.

Dairy products. About 90% of the adult population suffers from lactose intolerance, explains nutriciologist. And milk drunk before a workout is almost guaranteed to lead to epigastric pain and indigestion.

Fruit juices. You need to be careful with these drinks, too. Fructose in its pure form goes directly to the liver and can cause hepatosis (this is an allergic-toxic reaction that leads to liver damage due to the accumulation of bile juice).

It is worth remembering that everything is quite individual, and only you will be able to track whether you have a negative reaction to certain foods or not.

Do I need to eat before exercising or is it better to train on an empty stomach?

Nutriciologist does not recommend training on an empty stomach. This is especially true for those with impaired adrenal function.

If you have trouble falling asleep in the evening and can not get out of bed in the morning, it is worth checking the state of the adrenal glands and the level of cortisol, the stress hormone. If cortisol is elevated, morning and evening workouts are forbidden.

If you accidentally ate too much the night before, you should postpone it for an hour later. During this time, the food will have time to pass the first cycle of digestion in the stomach, and the process of absorption will begin. Just then, the training will be very useful: the calories received will be quickly converted into energy.

Alla Chekanova

nutritionist

Otherwise, an overfilled stomach will interfere with the full performance of exercises, there may be nausea, vomiting and a drop in energy.

You need to understand what result you want to achieve. If you are losing weight, the best meal an hour before exercise will be protein with a portion of non-starchy vegetables and a little (10-15% of the total portion) of complex carbohydrates. The amount of food eaten should be small, like an average breakfast. If you don’t feel heavy and full by the time you start your workout, then you have eaten enough and not too much.