When preparing for a workout, most of us think about the exercises or the gear, but pre-workout nutrition plays a vital role in how you perform. While it’s essential to fuel your body, not all foods are ideal before exercise. In fact, some seemingly healthy options could be doing more harm than good, leaving you feeling sluggish, bloated, or even sick. Here are four surprising foods you should avoid before your workout to ensure you’re energised and ready to go!

1. Avocados

Avocados are often hailed as a superfood, packed with heart-healthy fats and nutrients. But when it comes to pre-workout fuel, they might not be the best choice. The high-fat content, even though it’s healthy fat, can slow digestion and make you feel heavy or sluggish during exercise. The slow digestion of fats can divert energy away from your muscles, leaving you feeling tired and less focused.

2. Greek Yogurt, milk, or any dairy-based treat

Greek yogurt is typically considered a high-protein, healthy snack, and while it’s great post-workout, it’s not very ideal before hitting the gym as it takes awhile to digest. Dairy products can be heavy on the stomach, causing bloating or discomfort, especially if you’re sensitive to lactose. The combination of dairy and physical activity could lead to cramps, bloating, or even an upset stomach, disrupting your workout flow.

3. Apples, or any other high-fibre snacks

While apples are a refreshing and healthy snack, they may not be the best option right before you exercise. Apples are high in fructose, a natural sugar that can cause digestive distress, especially for people who are prone to stomach sensitivities or irritable bowel syndrome (IBS). Fructose can be tough on your stomach, leading to bloating or gas, which is the last thing you want while trying to focus on your fitness.

Anything that has high fiber content makes it a poor choice before exercise. Fiber is essential for digestion, but consuming it right before a workout can cause gas, bloating, and stomach upset, making your workout uncomfortable. Too much fiber can lead to digestive issues mid-workout, distracting you from pushing your limits.

4. Trail Mix

Trail mix might seem like a convenient, energy-boosting snack, but it’s often packed with sugar dried fruits, and nuts. The dried fruit can cause digestive discomfort due to its high fiber content, and the nuts, like avocados, are high in fat, which slows down digestion. The combination of sugar spikes, fats, and fiber can leave you feeling bloated, heavy, or ready for a nap rather than an intense workout.

So what should you eat as a pre-workout fuel?

At the end of the day, focus on easily digestible carbs and lean protein for sustained energy without the digestive strain, while maximising your workout performance. One excellent option would be bananas. Often called "nature's energy bar", they provide easily digestible carbs and potassium, which support muscle function. The natural sugars give you an instant energy boost without weighing you down. Wholegrain toast with peanut butter is also another great option that offers slow-releasing carbs, while peanut butter provides healthy fats and a bit of protein to keep your muscles fuelled. It’s a quick and easy option that won’t leave you feeling too full.

Aim to eat at least 1–2 hours before exercising, and be mindful of your body's needs so you can power through your workouts feeling strong and energised! Do also note that different foods can affect people in various ways. For instance, I know individuals who drink milk before a workout without any digestive issues. The key is to stick with what energizes you without causing discomfort. It's especially important to rely on tried-and-true foods before major events like a marathon or rugby match to avoid any surprises.