It is important that your bodyhydrated throughout the dayis, especially before and during training if you want to perform at your best. Choosing your pre-workout drinks wisely can not only help you optimally replenish your fluid stores, but also avoid energy lows and stomach problems. Foods and drinks that are high in fat, fiber, or alcohol can make you feel stuffed, lethargic, and lethargic, and ruin your workout. Below we explain which drinks you should NOT drink before exercising and what alternatives you can use.
1. Vegetable smoothies are real anti-sports drinks
Vegetables tend to contain a lot of fiber, which is what makes them so healthy in the first place. WhileFiber is importantto support healthy bowel function and prevent chronic disease and constipation, they can cause digestive problems if enjoyed too close to exercise.
Foods high in fiber take time to digest and can contribute to nasty bloating and stomach upset during exercise. This is especially true for cruciferous vegetables like broccoli, cabbage, arugula, kale, and radishes. You should avoidgreen smoothieswithinone to two hours before your workoutto drink to avoid feeling unwell.
And just for your information, smoothies are different thanJuices. Juicing vegetables removes most, if not all, of the fiber, leaving only water, vitamins, minerals, and sugar. Vegetable juices can give you a pre-workout energy boost without the risk of fiber causing indigestion.
Tipp: Drink vegetable juicesone to two hours before trainingfor a good energy boost and enjoy vegetable-based smoothies asPost-workout snack. Find out what you should eat and drink after exercisein this article.
2. You should not drink whole milk and other drinks high in sugar and fat before exercising
Milk with a high fat contentcan lead to side stitches and stomach discomfort during exercise. To avoid these negative side effects, you should stay away from before exercising, according to the Academy of Nutrition and Dieteticsfatty foods and drinkslet.
A glass of whole milk contains 8 grams of fat, while skim milk contains 0 grams of fat (according to the USDA). If you want to drink a latte macchiato, café au lait or cappuccino before exercise, replace the whole milk withSkimmed milkor a dairy-free alternative likeAlmond milk(which has a lower fat content) to avoid unpleasant symptoms.
3. Kefir is not suitable as a pre-workout drink
Kefir is athick yogurt drink, which is great for refueling after a workout, but it's not the best choice for a pre-workout drink.
Kefir is made by fermenting milk with kefir mushrooms, which contain yeast, polysaccharides and lactic acid bacteria. This flavorful and satisfying drink contains high-quality protein, probiotics and fat - all things that support the body's recovery after exercise.
Like milk, kefir's fat content can cause bloating and stomach upset during exercise if you drink it too close to exercise. One cup of whole milk kefir contains 8 grams of fat, according to the USDA.
4. Drinking alcohol before exercise is a no-go
Alcohol such as hard liquor, beer or wine not only endangers your safety during exercise but can also affect your performance. Alcohol has a diuretic effect and limits your body's ability to absorb fluids.
Although alcohol contains water, not all of it gets into your cells to keep you hydrated. In fact, a lot of the water ends up in your urine and never gets to where it needs to be for hydration. If you drink alcohol before exercise, drink it in moderation to limit its diuretic effects and ensure your body is adequately hydrated, according to the American College of Sports Medicine.
The Best Pre-Workout Drinks You Can Try!
Before exercising you should drink something thatfree of alcoholis andlittle fat and fibercontains. The following drinks can help you stay hydrated and prepare for your athletic performance without the risk of indigestion, constipation, bloating, or stomach upset.
- Mineral water (non-carbonated)
- Lemon water (mix the juice of half a lemon with 250 ml water)
- Green tea (especially matcha, gyokuro and green rooibos tea)
- black coffee (or with low-fat milk)
- Fruit juice (with 100% fruit content)
- isotonic sports drinks (without sugar)
According to the Collegiate and Professional Sports Dietitians Association, you should at leastfour hours before trainingDrink between 500 ml and 600 ml of liquid. Just before training –about 15 minutes before– you should drink 250 to 350 ml of water or another hydrating drink.Protein shakes and water with amino acidsyou should do it within the first 30 minutesafter trainingtake in.
To ensure you follow these recommendations, it's a good idea to always have a water bottle with you. Adequate fluid intake is important to...to supply the body with fluidsand regulate body temperature during exercise. If you don't drink enough fluids, you risk fatigue and overheating early during exercise.
