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Nothing cramps (pun intended) your workout mojo like a crazy sugar crash or a big ol' case of bloat. And we know—you're not drinking diet soda or downing a bag of Skittles on your way to the gym. Still, otherwise healthy choices (think: hummus and broccoli) can sap strength and slow you down if consumed in the wrong amounts or at the wrong time. Avoid these 10 foods pre-workout (they're safe bets any other time) or risk feeling like a slug when you sweat.
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1. Hummus
Legumes have earned theirrep as the "musical fruit" for a reason. Beans' and chickpeas' starchy compounds,stachyose and raffinose,don't digest completely in the small intestine, which often leads to gas. Skip the falafel truck on your lunch break, and your stomach (and everyone else in your yoga class) will thank you later on.
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2. Lattes
Although caffeine has plenty of workout-boosting benefits, skip the latte in favor of a cup of tea. Coffee is well known for its ability to–ahem–get things moving. Not the best choice before you get moving at the gym. Steer clear of decaf, too. A study published in the Journal of the American Medical Association found that decaf coffee actually introduced more acid into the digestive process than a regular caffeinated cup of joe.
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3. Fresh-Pressed Juice
Downing a glass of fresh-squeezed OJ might seem like a good idea before hitting the pavement in the a.m., but refuel with the stuff post-run instead. Fruit juice is high in sugar, which can cause blood sugar to spike and then crash, draining your energy. Stick to water to hydrate pre-workout.
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4. Yogurt
Whether you have an intolerance or not, dairy can cause nausea and cramps. If you can't live without your morning smoothie, try kefir instead.
MORE: Six Big Myths about Greek Yogurt
A study performed at Ohio State University suggests that kefir improves the lactose digestion process.
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5. Flaxseeds
Also steer clear of adding seeds to a smoothie before a morning run. Although they're packed with nutrients, flaxseeds are also packed with fiber. And while fiber's a hugely important part of a healthy diet, it's hard to digest and can often cause gas or bloating.
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6. Broccoli
On that note, stay away from high-fiber veggies like broccoli and cauliflower. These difficult-to-digest plant fibers do the bulk of the cleaning work in the GI tract, but the process can leave you feeling pretty bulky. For a low-fiber veggie fix, go for a stir-fry made with mushrooms, carrots, and asparagus.
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7. Avocados
Leave avocado out of your salad if you're planning to hit the gym. Fats (even the healthy, monounsaturated kind) take a long time to digest and can leave you feeling sluggish.
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8. Pistachios
The same goes for nuts. A 2014 study in the journal PLOS ONE found pistachios to be particularly detrimental. Participants who noshed on a handful before exercise performed slower in aerobic time trials than their nut-free counterparts. For an equally crunchy pre-workout snack, try carrots instead.
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9. Protein Bars
Even otherwise healthy protein bars can wreak havoc before a workout.
MORE: 10 Healthy Snacks Every Stress Eater Needs
Many of the low-sugar bars we've come to love contain sugar alcohols, which many people have a hard time digesting. Hello, bloat. Need something super portable? Go for a banana, which is packed with easily digestible carbs.
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10. Eggs
Eggs are an excellent source of lean protein but lack the carbs needed to fuel an intense sweat session. And because protein takes longer for the body to digest, an omelet can weigh you down if consumed too close to your workout. For a healthy breakfast alternative, try oatmeal. Oats hit the fiber sweet spot–enough nutrients to give you energy, but not enough fiber to bring on bloat.