6 Published: Jun 01, 2016 11:48 AM EDT

While a diet rich in salads and veggies is normally great, 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. Heres Exactly What to Eat Before a Half Marathon,” says Philip Goglia, Ph.D., author of Heres Exactly What to Eat Before a Half Marathon. “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 Other Hearst Subscriptions. “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.

Related: When it’s a Good Idea To Carb up Before a Run

Whats Worse, Skipping A Workout or Skimping on Sleep-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.”

Running in the Cold, 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 heavyworkout,” 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.