Good Lifestyle

Everyone had this moment of pure regret. You know, the one where you start jogging, lifting weights or jumping into a dog down, then quickly realize what you have eaten before the workout was a horrible idea. You do not need to hit the gym on an empty stomach, but you just need to choose yoursources of energy judiciously.

While nibbling on bad foods can lead to all from gas andblocker At diarrhea and feeling sick to your stomach, a safer option can help you get through your SSH sweatshirt and cross each NEP. "We often think what to eat after a workout, but nutrition before the exercise can be so important," saysAmy gorin, Mrs., RDN, owner of Amy Gorin Nutrition in the New York area.

The next time you want to eat before working, keep things simple by catching a quick snack about an hour before doing exercise: "I recommend eating a small amount of protein and carbohydrates that are easy to digest. Your body will use the amino acids in the protein instead of decomposing the protein into your muscles and carbohydrates will help you move through your workout, "says Gorin. So, whatever you do, skip these foods and have something a little more user-friendly. Your body will thank you - promised.

If your pre-training meal usually involves eating a blueberry muffin on the path of the gym, place the baked property: it will only hurt your body - and you go to sleep during your SWEW SSH Sweat. "Glycemic foods - including refined white sugar and bakery products - cause a rapid increase in insulin with rapid fast blood glucose fall. The hypoglycemia is called the typical crash you feel after missed refined carbohydrates and high sugar foods, "saysRobert Zembroski, MD, specialist in functional medicine and author ofRebuild. "Foods that lift blood glucose also increase insulin levels, which can often make you more tired." Do you want to curb your sugar consumption? Catch a copy of14 days without sugarTo get healthy swaps, grocery lists, recipes and much more!

When you decide what to throw your morningsmoothieKale might seem like obvious. The only problem? Your stomach may not agree. "Of course, Kale is the ultimate health food, but will it really help you crush this workout? No medium", says Michelle Cady, health coach and author ofPersonal care in the city. "Fibrous cruciferous vegetables require yourdigestion To go an extra mile breaks down their hard cell walls. And as your digestion stichie mainly or goes off while you are engaged in a difficult workout, eating cruciferous vegetables can result in bloating, gases and discomfort in your digestive tract. "

All that is sugar-free seems to be a safe bet pre-training, but this is not the case. To compensate for sweetness, other additives are included - and these are the ones that your stomach will certainly not accept. "Numeroussugar food contain sugar alcohols, which can cause gastrointestinal distress - really, the last thing you want just before or during a workout, "says Gorin.

If you feel bloated and lethargic after drinking milk, you are not alone. Unfortunately, this is just one of the many reasons for avoiding it before working. "Serious athletes and weekend warriors should avoid milk and milk-based foods; they contain lactose - the sugar found in the milk," said Dr. Zembroski. "For many people, lactose intolerance will cause bloating, gas and diarrhea often from lactose bacterial fermentation." AKA all the things you do not want to treat during your hiit session.

You already lose water during your workouts of all your body unleashes, so why dry your body even more with Booze? Skip to the sipoon of wine before yoga and a cease of water. "Alcohol Dehydration is dehydration, then save the red vino glass for after dinner, "Gorin said." And of course, exercise while under the influence is not exactly safe. You want to become stronger - not hurt you. "

Kale is not the only fibrous cruciferous veggie to avoid before working. According to Cady, cauliflower is another culprit that can lead to blowing like a balloon while doing exercise. To make sure that you get your workout and nutrients, it suggests saving the high fiber veggie for your workout - or simply "Give yourself a window of three to four hours to rest and digest before you start to exercise. "

You may want to reap the benefits of pressingcaffeineBefore your workout, but Soda is one of the worst means of getting your energy solution. "Gaseous drinks contain gas bubbles, which can fill you. And feel full during a workout is not the biggest thing, because it could prevent you from not moisturizing properly with drinks of the Water or ordinary sports if you need it, "Gorin says.

Beans, beans, musical fruits - the more you eat, thethe more you... Well you know. According to Zembroski, while they are an excellent source of carbohydrates and protein, they are difficult for your belly to manipulate before doing exercise. "Unfortunately, some people do not have the enzyme, the alpha-galactosidase, which is necessary to break the beans and cruciferous vegetables," he explains. "After eating these beans, the bacteria in the Gut helps to break them. This process produces large amounts of carbon dioxide and hydrogen, causing bloating, gases and pain, a situation you do not want to the gym." There is a solution, however. If you want to get your pre-training of the plant protein, Zembroski says you can help prevent discomfort by taking a supplement containing the missing enzyme.

With 3.3 grams of fiber per cup, Brussels sprouts will certainly keep you full and satisfied until your next meal. Unfortunately, it will lead to a very angry stomach if you decide to work properly after scaling them, however. According to Cady, they could lead to gas and blockers in the middle of your training session.

Milk is one thing but what would you saycheese? Since then, by definition, it is done by hardy milk, it is also not a safe option to eat before a workout. "Although" the intolerance "of lactose is completely normal since adults are not supposed to drink milk, it's a very good idea to refrain from using milk products before jumping on the treadmill Zembroski said.

Soda is a bad choice of choice, but it's not the only sparkling drink to avoid. Even if the sparkling water is a healthier choice, it will still not do your stomach well if you are about to exercise. "I am a big fan of Seltzer and foaming water, but I always recommend to avoid gaseous drinks just before or during a workout," says Gorin.

Soy is one of the most popular and most effective! --Way to get your protein via plants. But with that being said, you may want to save it for a post-training meal. According to Zembroski, consuming foods made from non-fermented protein and soywood bars - which always contain antinutrients before fermentation can result in a "reduction in digestion of protein, swelling and gastrointestinal discomfort".

If you have not gave any cabbage yet, it's time, it's time. Not only does this add a serious crunch to each dish (hello, the best tacos ever), but it's as tasty to himself, which makes for the perfect pick-up of noon. But if you want you to chemper on the rabbit style before a workout, retense it. According to Cady, this can cause a little discomfort just as the rest of the gang of cruciferous vegetables because of digestion.

Whether it's a pizza or fries, fries, fried or greasy will make you feel shit when you eat them. So falling on them just before hitting the gym is a particularly bad idea. "Proteins and carbohydrates are the macronutrients that will help your workout. There is no reason to load on fat, especially saturated fat, just before a workout," says Gorin . "In addition, if you eat a lot of fat in one session, it could slow down your digestion, which would make your body use these proteins and carbohydrates more slowly."

Drinking a large glass of orange juice may seem like a great way to start your morning, but not if you are about to go to your favorite exercise class. "There are two main reasons to stay away from fruit juices before your workout. First, the fruit juice is liquid fructose less the fiber of the fruit, which can overwhelm the liver and cause a rapid increase in blood glucose , causing a blood sugar accident., "Zembroski said. And the second reason? Liquid fructose will reach your small and large intestines very quickly, causing rapid fermentation and an influx of water in the colon, which might cause bloating and diarrhea.

Steak is a major source of protein, just not one you want before a workout. Especially because, according to Cady, it can take 24 to 36 hours for your body to digest well. Yikes. "It means that your dinner is always sitting in your stomach the next morning, which makes your workouts a little dead," she explains. "If you are preparing for a Killer am bootcamp or running a race the next day, avoid the steak the night before. You want your body to be focused on your workout, not digest the dinner last night. "

Broccoli is nothing less than a health health superstar. Veggie helps prevent cancer, fightinflammationand even reduce cholesterol. The only problem is that if you want to take advantage of all the benefits, you must schedule your meal packaged by the broc after your workout. Cady says like cauliflower and olewood, the cruciferous vegetable can cause all kinds of embarrassment because your body can not digest it correctly while you send it.

If you are a fan of morning workouts, avoid eating your favorite Yogurt breakfast beforehand. Although it's healthy to start the day, Zembroski says it's better to wait after your SROW sweatshirt to get your hotfix: like milk and cheese, it contains lactose, which could cause bloating, gases and diarrhea.

Any time, spicy foods are an advantage, increasing yourmetabolism And help you burn 116 additional calories a day. If you eat something hot before your workout, you will definitely regret it. According to the Mayo clinic, they can cause a serious case of stomach's indigestion and stomach, which will allow it to cross your typical routine without pain.

Any pre-training of sparkling drink is an important packed no-probiotickombucha included. "Just like sparkling water, natural carbonation at kombucha can lead to strange causes if you stroll this gut-gun fermented beverage, then run a race," says Cady. "Instead, simply sip on the water before your workout to moisturize properly and save your kombucha as a reward for completing your sit-ups and burpés."