It is necessary to choose the right food for exercise - Photo: PA
Below is a group of foods that athletes should absolutely avoid before exercising:
Fried foods, lots of oil
Fried foods have long been designated as a food to avoid for professional athletes. The average person doesn’t need to abstain from them, but eating them before a workout is another story.
Fried foods make your stomach work harder due to their high levels of indigestible fat, says sports nutritionist Lauren Antonucci, RD, who has worked with U.S. Olympic athletes.
This not only slows down the absorption of energy but also easily leads to a feeling of heaviness in the stomach, nausea or acid reflux during exercise. Typical examples are dishes such as fried chicken, french fries, pancakes, and fried spring rolls.
Foods high in refined sugar
Consuming simple sugars like candy, soda, and cakes before exercise can lead to a "sugar crash," which is a sudden drop in blood sugar after a rapid increase.
According to research published in the Journal of the International Society of Sports Nutrition (2020), although sugar can provide quick energy, if not accompanied by fiber or protein, it will cause insulin imbalance and lead to fatigue and dizziness during exercise.
Hot and spicy food
Spicy spices such as chili, pepper, and satay strongly stimulate the stomach, increasing the risk of acid reflux and digestive disorders.
“When you exercise, blood is prioritized to the muscles, and digestion slows down,” says gastroenterologist Niket Sonpal. “If you eat spicy food before exercising, your body can’t process it quickly enough, causing nausea, heartburn, or diarrhea.”
Foods high in fiber are difficult to digest.
Fiber is essential for the body, but consuming too much before exercise - such as beans, corn, raw vegetables, whole grains - can cause bloating, gas and abdominal cramps during exercise.
According to the Academy of Nutrition and Dietetics, you should limit "heavy" fiber sources at least 2-3 hours before exercising to avoid putting pressure on the digestive system.
Milk and dairy products
For people who are lactose intolerant (about 65% of the world's population according to NIH), milk and products like cheese and yogurt can cause bloating, diarrhea or cramps if eaten close to exercise time.
You should not drink milk before exercising - Photo: PA
Even normal people should avoid whole milk before exercise because the saturated fat in it also slows digestion and causes discomfort.
Carbonated drinks and high doses of caffeine
Carbonated soft drinks such as soda and energy drinks contain a lot of carbon dioxide which can cause bloating and a feeling of fullness in the stomach during strenuous exercise.
At the same time, the high doses of caffeine in some energy drinks can also cause an irregular heartbeat, dehydration, and increased anxiety. The Mayo Clinic recommends that if you drink coffee before a workout, limit it to 100-200mg and avoid sweetened or condensed milk varieties.
Source: https://tuoitre.vn/nhung-thuc-an-tuyet-doi-phai-ne-truoc-khi-tap-luyen-20250625200107652.htm
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