To avoid cravings or fatigue, you have to know how to make the right choices – and above all avoid bad. Because yes, certain foods consumed in the 15 to 60 minutes preceding a physical effort can create discomfort, generate digestion problems, or even cause nausea. Errors are frequent and sometimes counter-intuitive: who would have thought that a protein shake could harm your cardio routine? Here are the five foods that the pros advise you to leave aside … at least until after your session.
What’s going on in the body when you eat badly before effort?
Often, we think we are doing by swallowing a “healthy” food before activating. But all foods are not equal, especially just before an effort. Proteins, for example, slow down digestion. “”Proteins are roughly the last nutrient your body needs before exercising“, Explains Nyree Dardarian, nutritionist at Drexel University. Result: a protein shake can quickly turn into a ball in the stomach, causing nausea or discomfort.
Same observation for products rich in fiber, such as cereal bars. If they are excellent for daily transit, they can be problematic before sport. “”Your body cannot digest the fibers, they pass directly into the intestine. Coupled with physical activity that stimulates intestinal muscles, this can send you straight to the toilet“warns the expert.
Fats and slow digestion: a cocktail that weighs on performance
On the fat side, the trap is often invisible. Fried foods (donuts, fries, nuggets), but also snacks, however known “healthy” such as lawyers or almonds, are asking a lot of effort from your digestive system. “”When you train, you want blood to circulate freely to your muscles, your heart and your brain. However, fried foods divert blood flow to your stomach“, Underlines Julia Long, nutritionist specializing in sport.
Good fats also slow down immediate energy metabolism. “”Snacking a bowl of almonds can divert the blood flow from your brain, your heart and your ends“, She adds. And as they stay longer in the stomach, they can cause a feeling of heaviness or stomach burns in the session.
Lactose and heat: the duo to be avoided at all costs
Finally, dairy products are also on the blacklist. Even without lactose intolerance, a glass of milk or yogurt can disrupt digestion, especially in case of high heat. Their mixture of protein and fat can give an impression of heaviness or nausea, exactly what you want to avoid before a cardio or bodybuilding session.
The best solution remains simple: favor a source of fast carbohydrates such as a banana or a slice of white bread. “”Carbohydrates help your body work more effectively so that you can exercise more power with less effort“Concludes Julia Long.