6 Pre-Workout Foods You Should Never Eat

If you’ve mustered the willpower to drag yourself to the gym or get on the bike, good for you—that’s half the battle. But once you pick up that weight or sit on your bike, the real challenge is finding the energy to go hard.

Like any well-oiled machine, your body requires the right kind of fuel to perform at all—especially through those last 10 minutes of HIIT class. While you know not to load up on cupcakes, pizza, or champagne an hour or two before a sweat sesh, there are some more surprising—even seemingly healthy—pre-workout foods that are equally guaranteed to weigh you down. We talked to top nutritionists and dietitians to uncover which ingredients make the worst exercise fuel and what you should be eating instead.

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While a diet rich in salads and veggies is normally freakin’ awesome, raw greens like kale, spinach and broccoli can cause serious discomfort when you’re on the move. “Thanks to their high-fiber content, leafy green vegetables are almost guaranteed to cause abdominal distention—a.k.a. gas and bloating,” says Philip Goglia, Ph.D., author of Turn Up The Heat: Unlock the Fat-Burning Power of Your Metabolism. “If you’re in the mood for something light before your workout, swap a green salad for a green smoothie,” says Katie Serbinski, registered dietitian and founder of Mom to Mom Nutrition. “Just mix your favorite fruit with a half a cup of greens, water, and some dried oats or granola.” It'll go down way easier.

There’s no doubt that beans are a great source of protein. But prepackaged hummus and bean dips often contain lots of added oils—and are also prone to molding. “If you’ve personally soaked the beans prior to cooking them, then you’re releasing the mold from them, but if not…you run the risk of consuming a high-mold food that can lead to inflammation and reduction of oxygen consumption,” says Goglia. “Most athletes distance themselves from prepackaged dips of this sort for that very reason.” Fuel up with a few bites of low-fat cottage cheese, instead—it’s light, satisfying, and protein-rich, without all the oil.

While ordering the whole-grain version of just about anything is usually a good move, it’s not when you’re about to work out. “Carbs in general that are yeast-, mold-, and gluten-bound are inflammatory, meaning they hold water and cause bloating,” says Goglia. “They’re providing you with energy because they’re a sugar, but the side effects far outweigh the benefits.” Instead, opt for a plain, white tortilla that has less fiber, and top it with a little nut butter and sliced banana for an extra kick of energy, suggests Serbinski.

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Grabbing a fistful of raw seeds to nosh on pre-yoga might only leave you with bloat and stomach discomfort. “It’s all because of their fat content, which can be limited when you combine them with other foods that are lower in fiber,” says Serbinski. “Consider mixing just a teaspoon or two of your favorite seed with a half cup of oatmeal. The combination of fat, protein, and carbs is the trifecta your body needs to perform at its best.”

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No one wants to push through a crampy, heartburn-inducing workout—and that’s the risk you run when you load up on last night’s Pad Thai or those jalapeno-flavored chips. “Foods with that much flavor and seasoning require a great deal of digestion time, setting you up for a nap rather than a heavy workout,” says Goglia. “If you’re craving something bold and savory, opt for some chicken or turkey jerky that is packed with protein and low in mostly everything else.” Just remember to buy brands that have reduced sodium and little-to-no artificial additives.

“Don’t be fooled by crafty marketing,” says Goglia. “Unless what you’re eating tastes like salmon, chicken, or steak instead of cookies or chocolate, chances are it’s loaded with sugar and fairy dusting of some kind.” If you’re looking for something on-the-go and a bar is all you can find, make sure it’s one that offers up at least a healthy 50-50 split of sugar and fat content, he says. His favorites are Bonk Breaker Bars, Kind Bars, or Cliff Bars or you can try to make your own protein bars at home. 

This story originally appeared on Women's Health.