There’s loads of great info out there about what to eat to maximise performance, build muscle and speed recovery. But what about foods that could jeopardise your performance, slow you down or even stop you in your tracks? Here are five foods to avoid before you exercise!
1. Spicy foods
We all know someone who can eat a whole bowl of chilies, no problem! But for many of us spicy foods can leave us with a serious case of heartburn, which can be very distracting or downright painful when training or during an event. Chilies and spicy peppers can also irritate your gut further down your digestive system and can lead to a case of “intestinal hurry” when you need it least! So best to lay off the hot spices just before you train and up to 24 hours before a big event. Flavour foods with herbs like basil and cooler spices like cumin, coriander and turmeric instead.
2. Fast food
Although high fat foods like pizza, burgers and chips have a lot of energy (read: calories) they are the foods that take the longest to leave your stomach. A low-fat meal that includes carbs, lean proteins and vegetables will typically clear your stomach in less than 2 hours. If you eat something high in fat, then it can take up to 4 hours to clear your stomach. Not something you want to be running on! Instead try fish, lean meat or chicken grilled or baked, not fried. Pair with pasta, rice or other wholegrains and a good serving of veg or salad.
3. Alcohol
It may sound obvious not to drink before training, but it’s still worth a mention! Not only will alcohol make you feel sleepier, it will also dehydrate you. And there is nothing like dehydration to slow you down and make you cut a workout short. Alcohol also stops you from getting a good nights’ sleep (yes, you will fall asleep more easily, but you don’t get the deep sleep you really need). So, avoid alcohol the night before an important training session or event.
4. New gels or carbohydrate supplements
Although adding carbs during a long distance event can boost your energy and get you across the finish line, trying a new one out on event day can be a disaster. There are a range of different carb gels all based on different kinds of sugars. A surprising number of people can have a negative reaction to carb gels - from bloating and cramps to excessive wind and an urgent need for the loo! Try out new gels well in advance of an event and as a specific part of your training to find out what works best for you.
5. Avocados
This one might come as a surprise, as although avocados are packed with healthy monounsaturated fat and count as one of your 5-a-day, their high fat content means they are another food that can take time to leave your stomach. This also holds true for foods like nuts and hummus - they’re really healthy and a great source of protein after training - but they’re high in fat and not something to eat in large amounts beforehand. Best to keep the avocados for afterwards.
Sarah Keogh | Consultant Nutritionist - MSc., BSc., MINDI | www.eatwell.ie
Back