Eating the right foods before and after a workout can make a huge difference in how you feel, perform, and recover.
That being said, not all foods are workout-friendly. Some can leave you feeling sluggish, bloated, or even nauseous, while others can undo all the effort you just put in at the gym. Whether it’s bad digestion, energy crashes, or poor muscle recovery, certain foods are better left off your pre- and post-workout menu. Here are some of the worst foods to eat before or after you break a sweat (on purpose, that is).
1. Fried and greasy foods
Foods like chips, burgers, and fried chicken are some of the worst things to eat before or after a workout. They’re loaded with unhealthy fats, which slow down digestion and leave you feeling sluggish. Instead of giving you the energy you need, they can make you feel heavy and uncomfortable. After a workout, your body needs nutrients to recover, but greasy foods don’t provide much besides empty calories. Instead of rebuilding muscle and replenishing energy, they can cause bloating and indigestion, making you regret your meal choice almost instantly.
2. Carbonated drinks
Sipping on fizzy drinks before a workout might seem refreshing, but they can cause major discomfort. The carbonation can lead to bloating, gas, and even stomach cramps, making it hard to move freely during exercise. After exercising, carbonated drinks don’t do much to rehydrate your body. The gas can leave you feeling full, but they won’t replace lost fluids effectively. If you’re craving something with flavour, opt for coconut water or an electrolyte drink instead.
3. Sugary energy drinks
Energy drinks might seem like the perfect pre-workout boost, but they often do more harm than good. They contain large amounts of sugar and caffeine, which can give you a quick energy spike but lead to a crash halfway through your workout. After a workout, your body needs real nutrition, not artificial stimulants. Sugary energy drinks won’t help with muscle recovery and can leave you feeling jittery or dehydrated. Water or a homemade smoothie is a much better choice.
4. Spicy foods
Spicy foods can be tough on your stomach, especially before a workout. They can cause acid reflux, heartburn, and discomfort that make it hard to focus on exercise. No one wants to be mid-squat while dealing with stomach acid creeping up. When you’re finished your workout, your digestive system can be extra sensitive, and spicy foods might cause irritation or bloating. If you love heat in your meals, save it for later in the day when your body isn’t recovering from intense activity.
5. High-fibre vegetables
Vegetables are great for overall health, but eating too many high-fibre ones before a workout can be a disaster. Broccoli, cauliflower, and Brussels sprouts take longer to digest and can cause gas, bloating, and discomfort. After a workout, your body does need fibre, but too much can interfere with nutrient absorption. Stick to easily digestible carbs and proteins before diving into heavy vegetables.
6. White bread and pastries
White bread, croissants, and pastries might be delicious, but they don’t offer much in terms of workout fuel. They’re made from refined carbs, which digest quickly and can cause a blood sugar spike followed by a crash—leaving you feeling drained mid-workout. After exercising, your body needs complex carbs and protein to repair muscles. White bread doesn’t provide lasting energy, so whole grains like oats or brown rice are a better option.
7. Dairy-heavy foods
Milk, cheese, and creamy yoghurts might seem harmless, but they can be hard to digest before a workout. Dairy can cause bloating, nausea, and stomach discomfort, especially if you’re sensitive to lactose. After a workout, some dairy can be good for protein and recovery, but going overboard can lead to digestion issues. If you love yoghurt or milk, choose lighter options like Greek yoghurt or lactose-free alternatives.
8. Fast food
A burger and fries before the gym? Bad idea. Fast food is loaded with unhealthy fats, sodium, and processed ingredients that slow digestion and drain your energy rather than boosting it. After a workout, your body needs clean, nutrient-dense foods to recover. Fast food does the opposite, leaving you feeling sluggish and undoing your efforts. If you need a quick meal, opt for lean protein and whole grains instead.
9. Protein bars with too much sugar
Not all protein bars are as healthy as they claim. Some are packed with sugar and artificial ingredients, making them more like a candy bar in disguise. Eating one before a workout can lead to an energy crash, while having one after exercise won’t give your muscles the nutrients they really need. If you rely on protein bars, check the label for ones with minimal sugar and simple ingredients. Or better yet, go for whole food sources of protein like eggs, nuts, or lean meats.
10. Fruit juices
Fruit juice might seem like a healthy option, but it’s often loaded with sugar and lacks the fibre found in whole fruit. Drinking juice before a workout can cause a quick spike in blood sugar, followed by a crash that leaves you feeling exhausted. After exercising, fruit juice doesn’t offer much in terms of recovery, since it lacks protein and complex carbs. If you’re craving something fruity, eating whole fruit with a source of protein is a much better option.
11. Alcohol
Source: Pexels Drinking alcohol before a workout is never a good idea. It dehydrates the body, slows down coordination, and impairs judgement — all things that can lead to a bad gym session or even injury.n Post-workout, alcohol interferes with muscle recovery and hydration. If you’re celebrating a tough session, wait until you’ve properly rehydrated and refuelled before reaching for a drink.
12. Salty snacks
Crisps, salted nuts, and other salty snacks might seem harmless, but too much sodium before a workout can leave you dehydrated. Excess salt pulls water from your muscles, increasing the risk of cramps and fatigue. After exercise, salty snacks don’t provide the balance of protein and carbs your body needs. If you need something savoury, go for a snack that has a mix of nutrients, like hummus with wholegrain crackers.
