What To Eat And Not To Eat Before Workout


Time Food Ideas Foods to Avoid
2 hours before 300- to 400-calorie meal containing carbs, protein, and healthy fats:

  • Cooked quinoa and grilled chicken
  • Whole wheat pasta with cheese and veggies
  • Peanut butter and jelly sandwich
  • Greek yogurt with blueberries and sliced almonds
  • Wrap filled with grilled fish, avocado, and mango
Tons of fibrous veggies:

  • Broccoli, onions, beans

High-fat foods that are hard to digest:

  • Burgers, fries, ice cream


Time Food Ideas Foods to Avoid
1 hour before 150-calorie snack containing easily digestible carbs and a little protein:

  • Whole wheat toast with nut butter
  • Whole grain crackers and hummus
  • Small bowl of cereal
  • Half a fruit and nut bar
  • Cheese stick and carrots
Gas-producing fruits:

  • Pear
  • Apple
  • Melon


15 to 30 minutes before Small serving of easily digestible carbs:

  • Banana
  • Applesauce
  • A few saltine crackers
  • Raisins
Large serving of protein and carbs, and high-saturated fat and high-fiber foods:

  • Pasta
  • Bagel and cream cheese
  • Fried chicken
  • Granola bar (high in calories and fiber)


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