Diet indeed plays a key role when it comes to losing weight. After an intense workout, you need to fuel your body with the right food, something that contributes to your weight loss journey. 

Just like eating the right food after a workout, it is important to have the right diet before hitting the gym too. There are a couple of foods and beverages which can help you shed those extra kilos quickly but having the wrong diet can ruin it all. 

Read on to know which foods should you completely avoid before heading for your workout. 

Avoid Heavy Meals

Jaya Johri, Dietician, LNJP Hospital shared that one must avoid heavy meals like fried foods before working out. They are high in fat content and make your stomach feel heavy, making it tough for you to workout well. Also, after a heavy meal, the energy levels drop-down and make you feel sleepy. 

Sugary Foods

sugary foods before workout

So many of us crave a sugary snack throughout the day. However, having it just before going to workout is such a bad option. Sugary snacks or foods have a high amount of sugar and carbohydrates which make your body feel lethargic and tired. If you are craving for something sugary, you can have fruit. 

Spicy Foods

After having some spicy food, one usually suffers from digestive disorders like heartburn and indigestion. This can further leave you in pain and make it difficult for you to workout. It is best to avoid spicy foods before a workout as they can lead to cramping while you workout or cause discomfort. 

Fizzy Beverages

fizzy drinks before workout

Fizzy drinks like cola or any other soft drink are packed with sugar which is a complete no-no if you wish to lose weight. Also, these drinks have no nutritional value. Drinking these beverages before workout means increasing the sugar content in the body. This can lead to bloating and also lead to stomach cramps as you workout. The expert also suggested that one must completely avoid alcohol before leaving for a workout.

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Fibre Rich Foods

Though fibre rich food is recommended by dieticians while you are on your weight loss journey, having them right before your workout can make it difficult for you to workout. Having whole wheat sandwiches, pasta, or oats before workout is not a great idea. These fibre rich foods take some time to digest which is why they keep you full for longer. However, when having just before your workout, these foods can lead to digestive issues like bloating, nausea and stomach cramps. This can further create problems amidst your workout. 

The dietician also suggested that one must maintain a meal gap of 2-3 hours between having food and going to the gym.

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Overall, having anything that makes you feel sluggish, heavy for your tummy, or lacks any vitamins and minerals should be avoided. Otherwise, also, these foods do no good to your body and instead make you put on weight. 


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It is best to have foods that are rich in protein which boosts your energy levels and helps you workout well. Your pre-workout meal should be a small portion so that it isn't too heavy on the tummy.

We hope this guide helps you have the right meals before your workout. For more such stories, stay tuned!