SPORTS DRINKS

A sports drink (especially Gatorade) is perhaps the most overhyped, overmarketed “fitness” product today. The main draw of sports drinks, health-wise, is its electrolyte content. While electrolytes do indeed carry out essential functions within the body (e.g., maintaining sodium levels, delivering water to body tissues), most sports drinks are loaded with sugar. Stick with water.

REFINED CARBOHYDRATES

While carbs are vital for energy, refined carbs spike blood sugar levels and lead to an energy crash. Fortunately, you can find plenty of healthy pre-workout options, such as whole grain bread, oatmeal, brown rice, and sweet potatoes.

CARBONATED DRINKS

Besides possibly causing a mean case of tummy trouble, carbonated drinks (e.g., mineral water, soda) often contain a load of sugar. Carbonation may also prevent water and other fluids from reaching muscle tissues.

BEANS

Beans are one of the healthiest, most nutrient-dense foods around. Loaded with protein and fiber, they are great for any other meal besides one that precedes a workout. We all know what sometimes happens when we eat beans – so no need to go into further details.

PROTEIN BARS

Come to think of it, protein bars may actually be the most overhyped fitness product. The only exception is a bar that is under 200 calories, over 10 grams of protein, and a couple of grams of sugar, max. But most protein bars, aside from tasting like cardboard, are not conducive to a quality workout.

ENERGY DRINKS

The vast majority of energy drinks are carbonated and loaded with sugar. While a bit of caffeine (less than 250 milligrams) can help fuel your workout, energy drinks are not the way to go. Instead, try a quality green or black tea.

WHAT YOU SHOULD EAT BEFORE EXERCISE

 The pre-workout meal should serve one purpose: to hydrate and fuel your workout. Ideally, you’ll want to eat one to two hours before lacing up. A meal of 200-300 calories will suffice for a medium- to high-intensity workout lasting 60-90 minutes.

Here are few excellent foods to eat before working out:

• A whole-wheat bagel with banana and peanut butter (yum!)
• 1 serving of oatmeal with sliced fruit or berries
• ½ turkey sandwich with two slices of turkey, low-calorie mayonnaise, and tomato slice on whole-grain bread
• A small chicken breast with a scoop of brown rice
• 1 cup of Greek yogurt and a tablespoon of fresh blueberries

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