FitnessNutritionNutrition Tips

Pre-Holidays Fitness Tips: Foods to Avoid for a More Effective Work-Out

Christmas season is just around the corner, and as people start to gather round for quick reunions, your resolve to keep fit and achieve your body goals can be derailed. Remember, eyes on the prize! A top concern is what exactly you put in your body just before you burn those calories. It is true that you need the proper fuel to get you going… which is why you should pay close attention to what you eat. To get the most out of your work-out, here are the top food and drinks you should avoid to consume just before you hit the gym.

whole grain bread

Whole Grain Bread:

Although whole grain is healthier and makes you feel full for longer periods of time, whole grain breads is not recommended to take hours before endurance training. The reason for this is fiber-rich whole grain food including bread, brown rice, kamotes, peas and beans are classified as complex carbohydrates, making it harder for your body to digest it and be used as fuel. So right before your training, opt to eat simple carbs such as plain white bread.

fibre rich protein bars

Fiber-Rich Protein Bars:

 If you can choose what food to eat, better steer clear from fiber-rich protein bars that boasts of having low carbohydrates. Your body needs carbohydrates as a source of energy. Even though most fitness buffs and work-out fanatics think they are better off with food that features fewer carbohydrates, the opposite is actually true. Our body’s brain and muscles need carbohydrates which will be converted by the body into sugar that gets into our bloodstream. This will in turn be absorbed by the cells in our body and can be used for energy for working out.

If we don’t get enough carbohydrates from our food, our body will use muscle proteins instead, and these can inhibit the growth of our muscles… and we wouldn’t want that now, would we?

So the next time you go for a grueling work-out, prepare by getting an energy bar featuring low fiber and having carbohydrates that have 3 to 5 times as many grams of carbohydrates as its protein content. For example, get a protein bar with 20 grams of carbs and 5 grams of protein.

Also Read: Debunking the 7 Popular Bulking Myths



The next item to avoid is any type of soda or carbonated drinks. Bubbly drinks such as these are responsible for making you feel full, which could lead to unwanted bloating and gas. It can also cause pain in the stomach. Although the symptoms can only last for an hour, it’s still better to avoid it altogether as you will need to feel your best to be able to maximize your training session.

Plain old water is always best for hydration. Or if you feel you need more, go for a sports drink as a source of carbs for exercises that last longer or have higher intensity.



Nuts must be exempted from the list cause they are all-natural and nutritious, right? Wrong. Nuts contain high fat and are harder to digest and absorb same as cheese, fast food, and fried food. So, no. stops snacking on nuts 6 to 8 hours before your exercise routine.

spicy foods

Spicy Food:

Some people swear by eating spicy food to burn calories or as antioxidants when they’re feeling under the weather. However, spicy food should be at the bottom of your list when you consider working out a few hours later. Any food that feature hit sauce or jalapeno peppers can trigger acid reflux or heartburn –something you wouldn’t want to experience while you are trying to reach your goals in your training routine. Aside from the acid it can cause your tummy or the sudden toilet break you need to make right in the middle of a work-out, the hot sensation in your body can make it hard for you to execute your exercise routines properly.

fiber rich foods

Food Rich in Fiber:

For those who are trying to save, especially at a time when spending is crucial due to the global pandemic crisis, it might seem like a good idea to always eat food rich in fiber. This is to feel full for longer periods of time and to avoid feeling hunger and having to eat again just after an hour or so.

However, fiber rich food also has it setbacks. One of these is high fiber cereals, and veggies like legumes, broccoli and other leafy greens take longer to digest and will cause blood to flow to your stomach instead of flowing to your muscles where you need it for your performance.

And as previously mentioned, you’d want to avoid bloating, gas, tummy pains, farting, and anything similar at a time when you should be focused on building muscles and losing fat. Better just limit your high-fiber food consumption especially before your gym session.

Hope this help you out! Til out next tips! Cheers yo!

Leave a Reply

Your email address will not be published. Required fields are marked *


Subscribe Now

And stay updated with all latest fitness updates, upcoming events , and more!
Input your email address below:

Join Our Newsletter Today & Get Our

Plus, stay updated with all latest updates, upcoming events, and so much more about health and fitness in the Philippines!
Simply fill out below with your email and you're done!