Been going to the gym for a while and don’t seem to be noticing any changes? Or are you about to start working out for the first time and have no idea what foods will compliment your regime? It can be difficult to understand what to eat and what to avoid when trying to get in shape, but look no further as we are going to count down the top 10 foods and drinks to avoid whilst on a workout regimen.
Also read: 7 drinks that can help you lose weight, curb hunger and more !
Here’s to a sculpted figure, a six-pack and a healthier lifestyle!
1. PROCESSED MEATS
No workout regimen is worthwhile without the intake of proteins, with processed meats generally having this in abundance. However, they are not as helpful as they appear. Processed meats often come with nasty stuff added to the ingredients, such as colourant or flavouring in the form of nitrates, along with a huge amount of salt. These extras actually make the processed meats unhealthy, with prolonged intake potentially causing some cancers and even heart disease.
For a healthier alternative to processed meats, try something leaner such as chicken or turkey breasts.
Also read: Why we get dark circles and how to get rid of them?
2. ENERGY DRINKS
These quick fix energy drinks are supposed to be an easy way to boost yourself into doing a good solid workout routine, and also giving you a bit of perk in the morning before the gym, but have you ever stopped to think what is in them? Some brands of energy drinks contain upwards of 78 grams of sugar, which is the equivalent of 20 tea spoons! Hardly good for those who are counting calories. Another nasty surprise within these energy drinks is the caffeine content. With some having only a modest 30mg per can some can boast a whopping 570mg of the stuff, or 14 cups of coffee in a single serving!
Also read: 10 health benefits of Green Tea
3. WHITE BREAD
Now we’re not exactly telling you stop making and eating sandwiches, or indeed to change to brown bread, but we were surprised to learn of the detrimental impact white bread can have, especially those who are working out. White bread is highly processed and has most of it’s nutritional value removed, with only basic carbohydrates left to go into your body. This means that white bread impacts the glucose levels in your blood, potentially leading to diabetes.
Check the ingredients on your bread – look for whole grain on the packet, as this will be a much healthier alternative.
Also read: 9 reasons you should start eating Peanut Butter
4. DRIED FRUIT
A surprising addition to the list, and one we thought would be a very health snack! Unfortunately, dried fruit, with the water removed contains added sulfur and sugars to prolong the shelf life. You can eat a large amount of dried fruit without feeling full, as the lack of water makes our bodies digest the fruits differently, leading to a large and unhealthy intake of sugars and insoluble fibers. This can have a detrimental impact on the glucose levels in your blood.
The best thing to do is to stick to regular off the shelf fruit, sure it may go bad quicker but it’s a healthier snack than it’s dry counterpart.
Also read: 5 natural ingredients for skin care
5. PASTA
Another one for the “I thought this was healthy” list, but sadly, pasta is another thing to avoid! The type of carbohydrates which pasta produces are refined carbohydrates, lacking the essential vitamins and fibers that other sources of carbohydrates offer. Fortunately, there are healthier alternatives to getting the good types of carbs, such as wholewheat pasta.
You can also get your essentials from starch filled vegetables or other produce such as brown rice or whole grained foods!
Also read: Adding herbs and spices to diet could improve gut health
6. SUGARY CEREALS
Most advertisements and shopping stores will have us believe that breakfast cereals are a healthy way to start the day, well, they’re wrong. With some breakfast cereals containing up to 57% sugar, it’s a sure fire way of piling on the pounds and not achieving anything at the gym. Even the “healthy” style breakfast cereals are loaded with sugars which are unnecessary and contribute to a decline in your health. For a healthier start to the morning why not try porridge, a couple of boiled or even natural fruit.
Also read: 8 foods that deprive you of good sleep
7. VITAMIN WATERS
Whilst these often colourful bottles can lure you in and seem like they are a good source of vitamins, nutrients and hydration, the truth is.. they aren’t exactly what they appear to be. Some of these supposed healthy drinks can often contain over 130 calories per bottle and in some cases upwards of 35 grams of sugar! Not exactly reassuring when wanting a health alternative to sodas/energy drinks.
The most sure fire way to stay hydrated, whether working out or not, is good old fashioned water, either tap or bottled, no calories, no sugars, no fuss. Simple.
Also read: Variety of healthy eating patterns linked to a lower risk of premature death
8. PRE-MADE SALADS
Look in any small or large supermarket and you’ll often see entire aisles dedicated to supposed healthy pre-made snacks and foods, one of which is the salad. Whilst on the surface it can appear to be very good for you, you just need to read the label to find out what’s really going on! With some pre-made salads averaging around 800 calories (almost half the recommended daily allowance for females) and a whopping 800+mgs of sodium, it’s time to look for an alternative.
If it’s convenience you are after, try buying a bag of salad leaves and some microwavable mixed vegetables, it’ll still be just as quick and will be a whole lot healthier.
Also read: Ultra-Processed foods linked to increased risk of cancer, death: Study
9. ALCOHOL
As a famous man once said “alcohol, the cause of and solution to all of life’s problems” and whilst this may be true in a sense, for those doing a workout routine, it’s far from a solution. Alcohol has been shown to have negative effects on the recovery of muscles after a workout and even has a negative impact on strengthening muscles. Coupled with the caloric content of alcohol (with some beers having of around 200-250 calories per pint)and large glasses of wine having over 290 calories, it’s best to avoid drinking whilst training!
Your body also directs it’s attention to burning these empty calories, instead of burning fat, which means your body fat store increases whilst drinking alcohol.
10. FAST FOOD
You could say we have saved the most obvious until last. Convenient it may be, but fast food is a big no-no for those of you working out, with pretty much all fast food having little nutritional value, mass amounts of calories, loads of salts/sugars and saturated fats.
There’s an abundance of alternatives to fast food, home cooked meals or even finding a healthy diner to eat at. Your options are endless!
