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It's easy to get in the backs and not doing yourpre-training food The choices you completely forget to pay attention to what you drink. But as you will see, the drinks you consume can do or break your workout. The negative effects of your beverage choices may vary, balloon and cramps with sudden energy accidents - or worse.

So, if you want your workouts to be both enjoyable and efficient, look at what you drink. Avoid these 12 drinks to pass through your workout without cramp and full of energy. After all, you do not really want to spend half of your race at Porta-Potty, is not it? And while you are there, read on19 ways to burn 100 calories without gymnasium.

Nuts, seeds and walnut butters make delicate additions to any Shake or Smoothie, just not before your workout.Fatmove slowly through the GI tract, which can lead to stomach disorders like cramps during exercise, saysErin shy, Rd, MPH, CDE, a dietitian inscribed at the Laura Cipullo's show the nearby iFestyle, New Jersey. To keep your intestine happy, head from shakes filled with fat and smoothies one to two hours before your workout. On the other hand, a fat smoothie would be an excellent post-training option. "It can reduce inflammation and in general, it's part of a healthy diet," says Shyong.

In general, pulp juice is the way forward. After all, the pulp is where you will find a copious dose of good fibers for you, which can reduce your risk of diabetes andcardiopathy while helping you maintain a healthy weight, depending on theMAYO Clinic. However, the high fiber content is also what makes pulp juice a terrible pre-drive option. The fiber is slow to digest, which can cause cramps, constipation or diarrhea during consumption before your workout. And as it is slow to absorb, the fibers limit the amount of sugar and carbohydrates available for your muscles during your workout, says Shyong. It is therefore better to save the juice from another time and avoid drinking one to two hours before exercise. Your belly will thank you, trust yourself!

AlcoholIs not only desiccant, but it also limits the amount of oxygenated blood that goes to your muscles - a bad combo for your workout. When you can not get as many oxygenated blood to your muscles, they will not have the gas they need to work and that your performance of the exercise will suffer, says Shyong. Not to mention, the alcohol slows down the reaction time and alter the balance, thus increasing your risk of accident or injury. "Save drinks for a post-training reward," says Stephanie Mansour, weight loss coach and lifestyle and owner ofSteep.

Cracking Open your favorite Lacroix bobbin is not the best choice before starting your home session. Flavored gaseous water tastes well, but these bubbles can cause gas andinflate, "Who can weigh you during a workout and do very uncomfortable things," says Mansour. Skip sparkling water and stick to the plainOld H2O For the prior hydration of training.

Shakes and drinks without sugar Get their sweet flavor of low calorieSugar substitutes known as sugar alcohols. According to Shyong, while sugar alcohols are made from real sugar, their molecular structure is changed so that they are not absorbed by your intestines. This makes them difficult to digest, causing major gases, bloating, cramps and diarrhea, etc. If you try to work, this is the last thing you would like, "says Shyong.

Look for "light" drinks, "diet" or "diabetic". Check the list of ingredients and go if you see one of the following current sugar alcohols: Sorbitol, Maltitol, Mannitol, Xylitol and Erythritol. If in doubt, remember: "Any sugar substitute for -OL is an alcohol of sugar," says Shyong.

Unlike fresh pressed juice,bottled juiceoften contain less than 10% of real fruit juice and offer a small nutritional value. Instead, they fill you with strong doses of sugar, which can land you on the touch of stomach ache, saysChristine Palumbo, a registered dietitian based in Chicago. In addition, while juice boxes and juice juice can give you a brightness of energy at first, this high sugar will soon be followed by a sharp decline halfway from your workout. Instead, press fresh lemon or orange in your water bottle for a natural flavor. You want more advice on how to reduce sugar? Catch a copy of14 days without sugar To get healthy swaps, restaurant guides, meal preparation tips and much more.

Stunning soda pairs with hamburgers, no workouts. See,a soda Contains refined sugar - not the varied carbohydrate sources that your muscles need exercise, according to Palumbo. You may better arrive at a sporty drink, which usually offers a greater variety of carbohydrates. There are, however, the disadvantages of sports drinks. (More on that later.)

Save your Starbucks solution for a cheat day or treatment after training. Fragrantcoffee drinks Often contains fat and sugar, which at risk of gastrointestinal problems if pre-training consumption, said Palumbo. In addition, fat can slow you down - the last thing you want for your workout!

Yes, milk offers a large combo of protein, grease and carbohydrates. However, it takes a lot of time to digest and it is best to leave your Post-Workout smoothie. If you plan to have a pre-training smoothie or a jolt, opt for almond milk or coconut and lactoseum.Herbal protein powders, Mansour says.

Gulping Gatorade before (or during) your workout sounds like evidence. After all, sports drinks are supposed to keep hydrated and your muscles ready to work. The problem is that many sports drinks have a high concentration of sugar, which can cause ravages about your digestive system in the form of cramps and diarrhea if you are sensitive or that you are based in a short period of time.

You can still use pre-training sports drinks, but Shyong recommends removing the size of the portion. "Instead of a complete gatorade bottle, make half a bottle and drink water," she says. Research in the Journal of Physiology also suggest that you can reap the effects of your sport drink on the performance of your sports drink by sipping your mouth before spitting. If you choose from Swisher, remember that you will still need to drink plenty of water to stay hydrated.

In general, research shows that pre-training caffeine is beneficial. A2014 studyIn the log of applied physiology, for example, reveals that caffeine can make your workout easier and more enjoyable. However, some people are particularly sensitive to the effects of caffeine and to see that it will urinate them during their workout, says Shyong. You can also experiment with migraines or stomach ache if you are sensitive or drinking too much caffeine. If you decide to try pre-training coffee, pay attention to the reactivity of your body, especially if you usually do not drink coffee. The Mayo Clinic recommends limiting caffeine consumption to 400 milligrams, about four cups of coffee a day.

According to Palumbo,energy drinks (Think: Red Bull, Monster) can give you a short-term boost. But possibly, you could relax with cramps, headaches and dehydration thanks to the caffeine content. In addition, some energetic drinks also contain Guarana, an ingredient derived from a plant that has been shown to have more caffeine than coffee (up to 3.6 to 5.8% caffeine by weight against two percent. Coffee).