Yep, the humble avo – the national food of the Millennial – is sadly a no-go before a workout.

Bad news for anyone who has been smashing that avo toast before hitting the gym – it’s healthy, but it weighs you down.

We all know it’s a good idea to fuel up before a workout. An empty stomach means that you run out of energy sooner, and don’t get the most out of your precious hour(s) of exercise.

What you might not know is that some of the go-to foods that people think are good for them are actually affecting the efficiency of their workouts.

In other words, what you eat before getting down plays a role, but sometimes what you don’t eat can be just as important.

Here’s Reader’s Digest:

There’s an entire industry built around hydrating and fueling up for workouts. But you may not pay as close attention to the foods you should avoid. Having the wrong stuff in your gut can prevent your workout from being as effective as it could be—or, worst case scenario, give you GI issues.

“There’s no one-size-fits-all recommendation,” says Leslie Bonci, director of sports nutrition at the UPMC Center for Sports Medicine in Pittsburgh, Pennsylvania. “It depends on how long you’re working out, at what intensity, your weight goals, your gut tolerance.”

There are some universal foods on the ‘avoid’ list though, and here are five of them:

Heavy carbs like pasta:

Popular opinion tells us that carbs are necessary for a workout. Problem is, they are a quick source of energy but you can easily overdo it – “carb loading doesn’t mean carb bloating,” says Bonci.

You want a moderate amount of carbohydrates and enough fluid to help you digest them.

Carbonated drinks and sugary sports drinks

Energade and Coke are not your friends. According to Bonci, the carbonation can cause gas and bloating, neither of which are great for exercise. She also says that “carbonation can delay fluid getting to your muscles”.

You’ll want to skip the sparkling water and even the fizzy kombucha. Sports drinks can also contain way too much sugar, which can be detrimental to your workout.

Caffeine

Sorry, fellow coffee addicts. Your daily caffeine fix will have to wait until after your gym session. At most, you should limit yourself to half a cup if absolutely necessary.

Bananas

This one is slightly misleading. Bananas are actually great for you because they contain potassium, but people tend to overdo it. Instead of eating too many bananas before hitting the gym, rather drink a smoothie with a banana in (the Sir Fruit Strawberry & Banana Smoothie hits the spot).

Leafy greens and chopped veggies

This one might seem counterintuitive, but leafy greens and chopped veggies are mostly water and fibre, which means that they aren’t ideal pre-workout. You need adequate amounts of protein, carbs and calories to fuel you up before a workout.

So what’s the ideal pre-workout meal?

Bonci likes to aim for a mix of carbs, protein, and a touch of healthy fats. She suggests a smoothie with yoghurt, some fruit, and maybe some oats mixed in to up the carb factor.

“Liquids like smoothies leave the stomach more quickly, which means they get energy to the rest of your body faster.”

Want to tick all those boxes? We suggest you try Sir Fruit‘s range of delicious smoothies.

With combinations like Berries, Yoghurt, Honey & Oats and Apple, Yoghurt, Oats and Cinnamon, you’ll find the ideal snack to give you the energy and hydration that you need to get the most out of your workout.

Side note – they’re also perfect for when you’re in a rush and don’t have time to guzzle a balanced brekkie, because they’re designed to tick all the boxes and see you through to lunch.

Visit the Sir Fruit Facebook page to see their full range of goodies, and good luck with your workout sesh.

[source:readersdigest]