Fruits to Avoid Before Exercise

Fruit is often considered a healthy choice in the diet and is included in the menus of many people who exercise. However, not all types of fruit are suitable for consumption before exercise.

Do not eat sour fruits before exercising - Photo: ISTOCK

Be careful with sour fruits

According to the Mayo Clinic, certain fruits can disrupt your digestive system, reduce performance, and cause unpleasant symptoms if consumed right before a workout.

Fruits are generally good for exercise . But to use them effectively, you need to choose the right ones.

First of all, highly acidic fruits like oranges, tangerines, lemons and grapefruits are the names most mentioned in warnings for endurance athletes.

The content of organic acids, mainly citric acid, causes the stomach to secrete more acid after eating. When entering a workout, especially running, aerobics or high-intensity exercises, the shaking of the upper body combined with increased breathing can easily cause acid reflux from the stomach to the esophagus, creating a burning sensation, heartburn and chest tightness.

According to the Mayo Clinic, acidic foods are a factor that irritates the mucous membranes and increases the risk of reflux during exercise.

For those with a history of gastritis or acid sensitivity, symptoms may be more severe, leading to reduced performance and stopping mid-workout.

Not only that, the effects of acid combined with changes in blood flow in the body during exercise are also a problem.

When exercising, the body prioritizes blood flow to the muscles, reducing blood flow to the digestive system, causing food to break down more slowly. An article published in the National Institute of Diabetes and Digestive and Kidney Diseases (2022) said that this phenomenon can cause stomach cramps and nausea in people who have consumed high-acid fruits before exercising.

This explains why many people experience a slight stomach ache when doing crunches, planks, or burpees after consuming citrus fruits.

Juice is not always good

Another group of fruits that should be avoided in juice form before a workout are those rich in fructose (apples, pears, grapes...).

Excess fructose may not be fully absorbed in the small intestine, passing down to the colon and being fermented by intestinal microflora, causing bloating, flatulence and even mild diarrhea during exercise.

Research from the Journal of the International Society of Sports Nutrition (2018) noted digestive upset caused by fructose alone, especially in high-intensity exercise environments.

This is why many athletes advise avoiding concentrated fruit juices, especially during long runs. When combined with the constant shaking of running and jumping, symptoms can be exacerbated and distracting.

Additionally, acidic fruits are known to slow down stomach emptying. Foods high in acid and low in soluble fiber can delay the absorption of energy into the bloodstream, making it harder for the body to reach optimal performance levels early in the workout.

Should eat bananas before exercise - Photo: PA

In fact, many people have had to cut short their workouts because of the lingering feeling of heaviness in their stomachs after eating just a few orange or grapefruit segments. This is especially common among people who do aerobics or jogging in the morning when their stomachs are sensitive.

For people with mild digestive problems, consuming this group of fruits right before a workout can make the condition worse and require medical treatment if too much acid reflux occurs.

That doesn’t mean sour fruits are bad for your workout. The vitamin C, antioxidants, and minerals in oranges, tangerines, and grapefruits help reduce muscle inflammation and support immune function. However, timing is important.

Experts recommend using it 30 to 60 minutes after a workout, when the digestive system has stabilized, stomach acid is no longer under strong vibrations and the body needs to supplement antioxidants. Eating it with starch such as sweet potatoes or bread also helps neutralize acid.

For those looking for a pre-workout energy boost, safer options include bananas, watermelon, or sweet potatoes. Bananas contain potassium, which helps reduce the risk of cramps, while watermelon is rich in citrulline, which helps with blood circulation.

Sweet potatoes provide complex carbohydrates that release energy slowly, making them ideal for endurance exercise. These options are less likely to upset your stomach and are recommended by many trainers as a pre-workout meal.

HUY DANG

Source: https://tuoitre.vn/nhung-loai-trai-cay-nen-tranh-truoc-khi-tap-the-duc-20251108172723445.htm