The Worst Foods to Eat Before a Workout: 7 Energy-Killers to Avoid

1. Greasy, Salty French Fries

While potatoes are a solid source of complex carbohydrates, having french fries before a workout is a recipe for disaster. Fried foods are incredibly high in fat, which takes a long time to digest and sits heavily in your stomach. Instead of providing clean energy, fries before a workout will likely make you feel sluggish and heavy. If you're wondering, "are fries good before a workout?" the answer is a resounding no. Save the salty treats for later and focus on healthy pre-workout meals that won't hinder your performance. If you must indulge, french fries after workout are a much better option for your body to process.

2. A Big Healthy Salad

It might sound counterintuitive, but a large salad can actually be a bad choice pre-workout. While leafy greens are packed with nutrients, they are also very high in fiber. Fiber is great for digestion, but during high-intensity exercise, it can cause significant bloating and gas. This discomfort is the last thing you want while you're in the middle of a Zumba class or a long run. Enjoy your veggies, but try to have that big salad after your session or at least a few hours before you start. For more tips on fueling, check out Healthline's guide on pre-workout nutrition.

3. A Tall Glass of Soda

In general, it's best to avoid soda altogether, but it's especially detrimental right before exercise. Soda is loaded with refined sugars that cause a sharp insulin spike followed by a rapid crash. Even worse, the carbonation can lead to a "bubbly" feeling in your stomach, causing gas and cramps as you move. Stick to plain water or a light electrolyte drink to stay hydrated and energized without the gut distress.

4. That Tempting Chocolate Donut

We've all been tempted by a quick sugar hit, but a donut is one of the worst ways to fuel up. The combination of refined flour, high sugar, and trans fats creates a perfect storm for a mid-workout crash. Once the initial sugar rush wears off, you'll likely feel more fatigued than when you started. For sustained energy, look for snacks that combine a small amount of protein with complex carbs, like a peanut butter sandwich. Instead of [sugary junk](#3), try a piece of whole fruit.

5. Fruit Juice to Go

Even 100% fruit juice can be problematic before a workout. Unlike whole fruit, juice lacks fiber, which means the sugar hits your bloodstream almost instantly. This can lead to stomach upset and even diarrhea for some people, especially when consumed on an empty stomach. If you want the benefits of fruit, eat the whole piece instead of drinking the juice.

6. A Handful of Crunchy Nuts

Nuts are a nutritional powerhouse, but they aren't the ideal go-to pre-workout snack. Because they are so high in protein and healthy fats, they take much longer to digest than the fuel-giving carbs your body needs for immediate energy. Instead of munching on them before the gym, keep them in your bag for afterward. The protein will be much more beneficial for muscle recovery then. You can find more about recovery in this Mayo Clinic guide on exercise and nutrition.

7. A Dish of Cheesy Mexican Food

While a cheesy burrito is delicious, it's a heavy weight in your stomach during a workout. The high fat content in cheese and the fiber in beans can lead to intense bloating and discomfort. If you want to perform your best, keep the Mexican feast as a post-workout reward. Avoid these [heavy meals](#1) if you want to stay fast on your feet.

What’s your go-to pre-workout snack? What things do you avoid? Share your favorites in the comments!