Bushra Griffith
Whether cheese is good or bad before exercise is a matter of debate. While some people might find that cheese gives them the carbs they need to perform, others might experience bloating, gas, and diarrhea due to lactose intolerance. Dairy products like cheese are high in fat, which may cause lethargy, increase stomach acid, and induce burping during a workout. However, cheese is recommended as a post-workout snack, especially for young, healthy men, as it can help repair muscles faster.
| Characteristics | Values |
|---|---|
| High fat content | May cause lethargy |
| Contains lactose | May cause bloating, gas, and diarrhea |
| High stomach acid content | May cause burping |
| Carbohydrates | Provides instant fuel |
| Post-workout | Helps rebuild muscle faster |
| Post-workout | Provides bone-strengthening calcium |
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What You'll Learn
Cheese as a post-workout snack
While cheese is not recommended as a pre-workout snack, it can be a good source of protein after your workout. A study published in the Journal of Nutrition found that consuming 30 grams of cheese protein after a strength workout helped young, fit men synthesize more muscle protein cells and rebuild muscle faster. The body can benefit from this extra protein intake up to 24 to 48 hours after exercise, as the muscles remain sensitive to amino acids during this time.
However, it's important to remember that cheese has a high-fat content, which may cause feelings of lethargy and contribute to an increased acid content in the stomach during a workout. Therefore, it is generally recommended to consume cheese after, rather than before, exercise.
When choosing cheese as a post-workout snack, consider lower-fat varieties such as Swiss, feta, or low-fat cheddar. These options provide a good source of protein without the high-fat content of other cheeses. Consuming lean protein, such as fish, for dinner after a workout can also support muscle recovery.
It's worth noting that the effects of food on workout performance are highly individualized. While some people may find that cheese negatively impacts their energy levels and digestion before a workout, others may tolerate it well and benefit from the protein content post-workout. It's essential to experiment with different foods and tune into how your body responds to find the best way to fuel your workouts and support your recovery.
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High-fat foods before exercise
Cheese, along with other dairy products, is a high-fat food that should be avoided before exercising. High-fat foods, such as cheese, are slow to digest and can cause feelings of sluggishness and lethargy during a workout. They can also increase stomach acid content, leading to discomfort and burping.
However, it is important to distinguish between different types of fat. Unsaturated fats, found in foods like fatty fish (tuna, salmon, sardines), avocado, nuts, and vegetable oils, are highly nutritious and provide sustained energy during endurance exercise. These healthy fats are stored in the body and serve as a fuel source, particularly for longer, moderate-to-low-intensity workouts.
On the other hand, saturated fats, found in foods like butter, coconut butter, and other dairy products, are slower to digest and can divert oxygen and blood away from your muscles to aid digestion. This is why it is generally recommended to avoid high-fat dairy products like cheese before exercising.
The ideal pre-workout meal should include a balance of macronutrients: carbohydrates, protein, and healthy fats. Carbohydrates are essential for maximising glycogen use during short and high-intensity exercises, while fat is the main fuel source for longer, lower-intensity workouts. Protein helps improve muscle protein synthesis, prevent muscle damage, and promote recovery.
It is recommended to consume a complete meal of carbohydrates, protein, and healthy fats 2 to 3 hours before exercising, allowing sufficient time for digestion. If you are short on time, opt for a smaller meal focusing on simple carbohydrates and easily digestible protein sources 30 to 60 minutes before your workout.
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Carbohydrates as an alternative
Cheese, along with other dairy products, is not recommended before working out. Dairy contains lactose, which can cause bloating, gas, and diarrhoea for those with lactose intolerance. Dairy's high-fat content may also cause lethargy and increase stomach acid, leading to burping during workouts.
As an alternative, carbohydrates are the body's preferred source of energy during exercise, particularly at moderate to high intensities. Consuming carbohydrates before a workout helps to "'top up' the body's carbohydrate stores and maximise muscle glycogen, delaying fatigue. Glucose is the best source of carbohydrate during exercise as it is available for immediate use. Good sources of glucose include whole grains (e.g. whole grain bread, whole wheat pasta, oatmeal, brown rice), starchy vegetables (e.g. sweet potato, potato, corn, carrots), and fruits (e.g. banana, apple, strawberries).
The timing and size of pre-workout meals are important. Generally, the closer to exercise, the smaller and easier to digest the meal should be, allowing time for digestion and absorption. Most athletes can tolerate a full meal 2-4 hours before a workout, which should be relatively high in carbohydrates and contain some protein, with moderate amounts of fat and fibre. Within 1-2 hours of a workout, smaller snacks or meals high in carbohydrates, with moderate protein and minimal fat and fibre, are recommended. Meals eaten less than an hour before exercise should be quick-digesting sources of carbohydrates.
In summary, while cheese and other dairy products are best avoided before exercise due to their potential adverse effects on digestion and energy levels, carbohydrates are an excellent alternative. They provide the body with its preferred source of energy during exercise, especially at higher intensities. By consuming carbohydrate-rich foods before a workout, individuals can maximise their muscle glycogen stores and delay fatigue, enhancing their exercise performance.
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Lactose intolerance
For those with lactose intolerance, consuming dairy products, including cheese, can trigger these unpleasant symptoms. However, it is important to note that not all cheeses are equally high in lactose. Hard, aged cheeses, such as Swiss, parmesan, and cheddar, are naturally lower in lactose due to the cheesemaking process, which removes most of the lactose and converts the remaining amount into lactic acid. These cheeses typically contain less than 1 gram of lactose per 1.5-ounce serving, making them a suitable option for people with lactose intolerance.
On the other hand, soft and creamy cheeses like cottage cheese, ricotta, and cream cheese tend to have higher lactose content. These varieties should be consumed with caution by individuals with lactose intolerance, as they may trigger digestive issues. However, it is worth mentioning that everyone's tolerance levels vary, and some people with lactose intolerance may be able to tolerate small amounts of these cheeses without experiencing any discomfort. It is always advisable to listen to your body and make choices accordingly.
To manage lactose intolerance, individuals can opt for lactose-free products, including certain cheeses, milk, and yogurt. Additionally, taking lactase enzyme supplements can aid in digesting lactose-containing foods. It is recommended to consult a healthcare professional or a registered dietitian for personalized advice and to ensure that any supplements are suitable for your specific needs and circumstances.
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Other foods to avoid
While cheese may not be the ideal snack before a workout, it is important to remember that everyone's body is different, and you may find that a small amount of cheese before exercising does not affect you negatively. That being said, there are several other foods that are generally recommended to be avoided before a workout.
Firstly, it is best to avoid protein-rich foods such as protein shakes and fried foods like chicken fingers. While protein is essential for muscle recovery and growth, consuming it before a workout can slow down digestion and make you feel nauseous. Instead, opt for easily digestible protein sources such as nuts, sliced turkey, or peanut butter.
Dairy products, including milk, cheese, and yogurt, are also best consumed after a workout. Dairy contains lactose, a sugar that can cause bloating, gas, and diarrhea for those with lactose intolerance. Additionally, the high-fat content of dairy can increase stomach acid and cause indigestion during exercise.
High-fat and sugary foods like trail mix, cakes, cookies, and muffins should be avoided as they take too long to digest. Similarly, raw vegetables, while healthy, are high in fiber and can cause bloating and gas if consumed right before a workout.
Lastly, salty foods like salted nuts, chips, and pretzels should be consumed in moderation as sodium causes water retention, making your heart work harder during exercise.
Remember, these are general guidelines, and it is important to listen to your body and experiment with different foods to find what works best for you.
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Frequently asked questions
Cheese is not recommended before exercise due to its high fat and lactose content, which may cause bloating, gas, nausea, and lethargy.
Cheese is a nutrient-dense food that provides a hefty dose of bone-strengthening calcium and muscle-building protein. A study in the Journal of Nutrition found that young, fit men who consumed 3oz of cheese after strength training synthesised more muscle protein cells, aiding in muscle recovery.
Protein helps repair small tears in muscles that occur during strength training. Exercise sensitises muscles, allowing them to absorb more amino acids circulating in the blood, so consuming protein after a workout can maximise muscle growth and recovery.
Yes, less-rich cheese varieties like Swiss, feta, and low-fat cheddar are recommended post-workout, followed by a lean protein source like fish for dinner. Other easily digestible protein sources include nuts, sliced turkey, and peanut butter.
Yes, it is best to avoid high-fat and high-sugar foods like trail mix and baked goods, as well as high-sodium foods and raw vegetables, which can cause bloating and upset your stomach.
