Hitting the gym? You could be cutting your performance down or worse, undoing all that hard work if don’t also watch what you eat before starting your workout, says Readers Digest.

While caffeine can give you a boost, most cups of coffee contain too much of the drug. Sports drinks are either too sugary or will overhydrate, and carbonated beverages will make you feel bloated.

Bananas should be banned, avoid avocados, and skip on salads, beans, and cauliflower.

But don’t go hungry before exercising. Instead, try snacks that clock in around 200 calories or less. Better yet, make a smoothie, says sports nutrition expert Leslie Bonci.

What do you find is most effective to eat before working out?

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