10 healthy foods that you should not eat before a workout

It's about what is really useful products is better not to eat shortly before the beginning of the exercise, and what should not be considered as an energy source. "Health" and the correctness of the products listed below in no case shall not be questioned, it is just in front of the training they will have more problems and inconveniences than good.

Chickpeas, beans and hummus

Bean did not just get your nickname "musical product"! For example, in chick-pea contain starchy elements - stachyose and raffinose are not digested in the small intestine completely, and this in turn often leads to the formation of gases. Therefore, no matter how you love falafel or hummus, and no matter how useful they may be, it is better to avoid such foods before exercise.

Stahióza (Manneotetroza, digalaktozilsaharoza) - non-reducing tetrasaccharide consisting of two galactose residues of one glucose and one fructose. Stachyose is a reserve of carbohydrates contained in seeds, bulbs and roots of some plants, including the representatives of the family of legumes (beans, soybeans, clover), pink, and yasnotkovyh others. Stachyose can serve as a donor plant cells and acceptor galactose residue in transglycosylation reactions carbohydrates.

Wikipedia

raffinose (Raffinose) - nonreducing trisaccharide consisting of residues of D-galactose, D-glucose and D-fructose.

Certain foods, especially legumes and cereals, cause increased formation of gas in the intestine, accompanied by a feeling of fullness, bloating and increased flatus. These products contain large amounts of non-absorbable polysaccharide, which, falling in the colon split the local bacteria. In this regard, beans - the most typical example: they contain oligosaccharides (stahilozu and raffinose), which are not digested in the small intestine.

Coffee

Caffeine - a stimulant of the central nervous system, which helps to achieve better results in some athletes, especially in sports that require increased endurance. That is why many marathon runners during the competitions drink not only water and electrolytes but also cola without gas. However, it is better to get out of the tea rather than a cup of coffee, as the coffee (even decaf) increases acid secretion in the stomach, leading to digestive disorders and the consequences in the form of heaviness in the stomach and gassing.

The best source of caffeine is black tea, which also contains other methylxanthines responsible for psycho-physical activation. One sachet contains about 40-50 mg, i.e. for the preparation of energy necessary to brew about five bags (infusion time - about 10 minutes). SportWiki

fresh

Fresh juices are good for the start of the day or as a snack. As for training, it is better to postpone the use of the drink for a while after the occupation, since all fruit juices high in sugar and almost no fiber. The jump in the level of sugar will give you the necessary energy for only a short time, and then be followed by a breakdown.

At higher levels of blood glucose in insulin work included, whose task is to return to normal levels of sugar. Typically, pre-workout snack is recommended in complex carbohydrates, which are broken down into component slowly enough to provide us with energy for hours of training. Fast carbohydrates give a sharp jump in and then nothing. But the empty replenishing glycogen stores in the body with the help of a delicious cup of Frechet or a smoothie after a hard workout - great idea!

Fresh before training as a nice complement to the more dense snacking entirely permissible.

energy gels

If you are not going on a long workout (longer than 90 minutes), the need to use special energy gels do not. Otherwise it will cause the same spikes in blood glucose levels and, as a consequence of insulin.

Yogurt

Yogurt, regardless of how your body copes with lactose can cause cramping and nausea, so, if you are very fond of dairy products, it is better to replace it with yogurt or milk with low percentage of fat. Better yet, if it is a vegetable milk!

Flax seeds

Flax seeds are very useful, they contain vitamins A, C, E, F, potassium, manganese, magnesium, gluten, zinc, aluminum, chromium, iron, calcium, nickel, iodine and other useful substances. But all is good in moderation and to the point. Besides all the above, in flax seeds are very high in fiber, which is a long digested by the body. This process can lead to bloating and gas formation.

A pinch of seeds into your morning nutritious cocktail - it is certainly a plus, but do not abuse this product just before training.

Broccoli and cauliflower

These vegetables are rich in all of the same fiber, which are very good at cleaning the body, but it is a long time to digest. Generally, cabbage in any form before the training is not recommended!

Avocado

Avocado - another very useful fruit, but he, like all of the above, a long and tedious to digest, therefore, rely on it as a source of energy before exercise is not necessary. Moreover, you may feel sluggish, as part of the energy will go to his digestion.

Supplements

The protein bar can contain sugar alcohols, which are difficult to digest and can cause bloating. If you are not sure that your stomach to digest lokostyu regular fitness product, better eat a banana or carefully read what is written on the packaging.

sugar alcohols (Erythritol, hydrogenated starch hydrolysates, isomalt, maltitol, mannitol, sorbitol, xylitol) - is low-calorie sweeteners that are used in many sports products, as well as sweets and pastries for diabetics. Cons of alcohol: if you are hypersensitive or in combination with certain foods they can cause nausea, flatulence and even diarrhea.

salted peanuts

Salted peanuts as a snack before exercise is also not suitable because they can upset the delicate moisture balance. The same goes for salty seeds.