Please ensure Javascript is enabled for purposes of website accessibility

Top Foods to Avoid Eating Before Hitting the Gym: A Guide to Pre-Workout Nutrition

Eating burgers and fries before a workout, with donuts on the table.
Read Time: 6 minutes

Table of Contents

Eating before hitting the gym is a topic that has been debated repeatedly. When optimizing your workouts, you want to provide your body with the right fuel to perform at its best. However, not all foods are created equal, and some can hinder your progress. This article will discuss the top foods you should avoid before your workout and suggest better pre-workout nutrition.

High-fat foods

Foods high in fat, such as fried foods, cheese, and fatty meats, should be avoided before working out. Fat takes longer to digest than carbohydrates or proteins, leading to feelings of heaviness and sluggishness during your workout. Instead of high-fat foods, pair lean proteins like chicken or turkey with complex carbohydrates such as whole grains, fruits, or vegetables for a balanced pre-workout meal.

Sugary snacks and drinks

While reaching for a candy bar or sugary energy drink might be tempting before hitting the gym, these choices can lead to a quick spike in blood sugar followed by a crash, leaving you feeling lethargic and less focused during your workout. Instead, opt for natural energy sources, like fresh fruit or a smoothie made with fruits, vegetables, and a protein source like Greek yogurt or protein powder.

Carbonated beverages

Carbonated beverages, such as soda or sparkling water, can cause bloating and gas, making you feel uncomfortable during your workout. Stick to water, herbal tea, or a sports drink with electrolytes to stay hydrated without the negative side effects.

Spicy foods

While spicy foods can be delicious, they can also cause indigestion or heartburn, which may be exacerbated during a workout. Avoid spicy foods before hitting the gym, and opt for milder flavors instead.

Heavy, high-fiber meals

While fiber is essential for a healthy diet, consuming too much before a workout can lead to gastrointestinal discomfort, gas, and bloating. Stick to smaller portions of high-fiber foods, such as whole grains, fruits, and vegetables, and avoid overloading on fiber-rich foods like beans, lentils, and broccoli before your workout.

Cruciferous vegetables

Although cruciferous vegetables like broccoli, cauliflower, and cabbage are incredibly nutritious, they can cause gas and bloating when consumed in large amounts before exercising. Save these veggies for your post-workout meal to avoid discomfort during your workout.

Large meals

Eating a large meal before working out can lead to feelings of fullness and sluggishness, making it harder to perform at your best. Aim for a smaller, balanced meal or snack consisting of lean proteins, complex carbohydrates, and a small amount of healthy fats about 1-2 hours before hitting the gym.

road with choice fast food healthy food blog

Healthy Pre-Workout Food Options

Choosing the right pre-workout foods is essential to fuel your workout and optimize performance. Here are some healthy options to consider incorporating into your pre-workout meal or snack:

Whole grain toast with nut butter

Whole grain toast provides complex carbohydrates for sustained energy, while nut butter offers a source of healthy fats and protein. This combination helps keep you full and energized throughout your workout.

Greek yogurt with fruit and honey

Greek yogurt is an excellent source of protein and calcium, while fruit offers natural sugars and vitamins. A drizzle of honey adds some natural sweetness and quick energy. This combination is easily digestible and provides a good balance of macronutrients.

Oatmeal with berries and nuts

Oatmeal is a great source of complex carbohydrates and fiber, which help keep you feeling full and energized. Bries provide antioxidants and natural sugars, while nuts offer healthy fats and additional protein. This hearty meal is perfect for fueling a longer or more intense workout.

Brown rice or quinoa with grilled chicken

Combining a complex carbohydrate like brown rice or quinoa with a lean protein like grilled chicken can provide lasting energy and support muscle function for those who prefer a more substantial pre-workout meal. Add some steamed vegetables for extra vitamins and minerals.

Protein smoothie

A protein smoothie made with protein powder, milk, or a milk alternative, and some fruit is an easy, portable option for a pre-workout snack. Customize your smoothie with spinach, chia seeds, or nut butter to add extra nutrients and flavor.

Cottage cheese with fruit or whole grain crackers

Cottage cheese is a good source of protein and calcium, while fruit or whole-grain crackers offer carbohydrates for energy. This combination is easily digestible and provides a good balance of nutrients for your workout.

Banana with a handful of almonds

A banana provides quick, natural energy from its sugars and is also a good source of potassium, which can help prevent muscle cramps. Pairing it with a handful of almonds adds healthy fats, protein, and additional nutrients for sustained energy.


Understanding which foods to avoid eating before hitting the gym is essential for optimizing your workouts and maximizing your performance. By steering clear of high-fat, sugary, or heavy foods, you’ll feel energized and focused throughout your workout. Remember to stay hydrated and choose balanced, nutrient-dense meals to fuel your body properly for the best results.


  1. When should I eat my pre-workout meal or snack?

    Aim to eat a balanced meal or snack 1-2 hours before your workout to give your body time to digest and absorb the nutrients.

  2. What should I eat if I’m short on time before my workout?

    If you’re short on time, choose a small, easily digestible snack, like a banana or a handful of almonds, to provide quick energy without causing discomfort during your workout.

  3. Can I drink coffee or other caffeinated beverages before working out?

    Moderate caffeine consumption can provide a temporary energy boost and enhance performance. However, be cautious not to overdo it, as excessive caffeine intake can lead to jitters, increased heart rate, and sleep disturbances.

  4. How important is hydration before exercising?

    Staying properly hydrated is crucial for optimal performance during your workout. Dehydration can lead to fatigue, dizziness, and muscle cramps, negatively impacting performance. Aim to drink water throughout the day, and consider sipping on a sports drink with electrolytes during your workout to replace lost fluids and maintain proper hydration levels.

  5. What are some good post-workout foods to promote recovery?

    After your workout, consume a balanced meal with high-quality proteins, complex carbohydrates, and healthy fats to help repair and rebuild your muscles. Some examples include a protein shake with fruit, grilled chicken with quinoa and vegetables, or a Greek yogurt parfait with fresh fruit and granola.


Clark, N. (2020). Nancy Clark’s Sports Nutrition Guidebook.

Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

Trending Topics

Shopping cart
Sign in

No account yet?

Start typing to see posts you are looking for.