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Time of India
a day ago
- Health
- Time of India
5 reasons to eat one banana and 5 almonds after the morning walk
How you start your day can make or break your health! While most people start their day on a healthy note and ruin their efforts by drinking tea, coffee or cookies. But do you know what you should eat right after a morning walk is a great step toward better health, but what you eat afterward matters just as much. Tired of too many ads? go ad free now A simple combination of one banana and five almonds can act as the perfect post-walk snack, especially when you're trying to refuel without overloading your system. Here are five science-backed reasons why this duo is highly beneficial after a morning walk: Replenishes nutrients After physical activity like a brisk walk, your body needs to restore its glycogen stores. Bananas are rich in natural sugars like glucose and fructose, which offer quick energy without causing a spike in blood sugar. A study found that bananas are as effective as sports drinks in providing energy and maintaining endurance during exercise. Essential electrolytes Sweating during a walk can lead to the loss of key electrolytes like potassium and magnesium. Bananas are an excellent source of potassium, which supports nerve function and muscle recovery. Almonds also provide magnesium, which helps reduce muscle cramps and supports hydration balance. A review in Nutrients (2020) emphasized the role of these minerals in post-exercise recovery. Muscle recovery Combining carbohydrates (banana) with protein and healthy fats (almonds) provides a balanced post-workout snack that aids in muscle repair. Almonds contain plant-based protein and amino acids, essential for muscle growth. According to a study in the Journal of the International Society of Sports Nutrition (2014), eating protein-rich foods after exercise enhances muscle recovery and overall body composition. Tired of too many ads? go ad free now Brain health Morning walks improve blood circulation to the brain, and eating almonds and bananas afterward can enhance this benefit. Almonds are rich in vitamin E and healthy fats that support brain function, while bananas contain tryptophan, which converts to serotonin, which is the 'feel-good' hormone. Research from Nutritional Neuroscience (2016) suggests that both tryptophan and vitamin E contribute to improved mood and mental clarity. Weight management and satiety Eating one banana and five almonds after walking helps control appetite and prevent unhealthy snacking later in the day. The fiber from the banana and healthy fats from the almonds work together to keep you full. A study in Appetite (2013) found that incorporating nuts into the diet helps reduce overall calorie intake by promoting satiety. Can't eat your food without snapping a picture first? Join our Food Photography Contest and stand a chance to win exciting prizes! Click for details. Join our WhatsApp Food Community to discover delicious recipes, enjoy fascinating food stories, and stay updated with the latest food news! Click
Yahoo
24-03-2025
- Health
- Yahoo
Creatine Supplements May Increase Strength And Muscle—Here Are Our Editors' Favorites
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A creatine supplement might be a worthy addition to your shopping cart if you're into fitness. The topic of more than 500 (!) peer-reviewed publications, creatine supplements have been shown to support muscle growth, increase explosivity, and speed up recovery amongst pro athletes and fitness newbies alike, per 2021 research in the Journal of the International Society of Sports Nutrition. Creatine is a naturally occurring compound found within muscle, says Lexi Moriarty, RDN, a certified sports dietitian and founder of Fueled + Balanced Nutrition. 'It plays a key role in energy production during intense physical and mental activity,' she says, adding that it's effective for boosting high-intensity exercise capacity and strength during resistance training. Creatine can also help improve muscular endurance at higher intensities, improving your sports performance and fitness levels, says Moriarty. Here's how it works: During short bursts of high-intensity exercise (think under 15 seconds), your body and brain rely on a form of creatine (phosphocreatine) as fuel. Once your creatine stores get used up, 'the body relies on other pathways to produce energy and performance can decline,' says Moriarty. Supplementing with creatine can help bump up creatine stores, which promotes your body's ability to generate energy, strength, and power. The best part may be that creatine is one of the safest supplements around for exercises of all fitness levels, says Moriarty. Ahead, everything to consider when shopping for the best creatine supplements. Supplements are unregulated by the Food and Drug Administration (FDA)—and that includes creatine. As such, experts say it's important to consider the following factors and complete your due diligence to find a high-quality product when shopping for a creatine supp. (Reading this article counts!) Always buy from brands that opt-in to third-party testing to ensure the supplements are evaluated for purity, quality, and safety, suggests Michael Hamlin, CSCS, founder of Everflex Fitness. The most regarded third-party certification is NSF Certified For Sport, which means a supp with that sticker has not only been tested for harmful ingredients, but also substances that might be banned for professional athletes, adds Moriarty. BTW, all of the products on this list have been third-party tested. Creatine monohydrate is the most researched form of creatine as a supplement for safety and effectiveness, says exercise physiologist and registered dietician Jim White, ACSM-EP, CPT, RDN, the owner of Jim White Fitness & Nutrition Studios. With that, creatine monohydrate—not creatine hydrochloride (HCl), creatine gluconate, or creatine ethyl ester—should always be the main ingredient in your supplement. Some creatine supps may have additives and sugars for flavor, notes Hamlin, but because these sneak extra calories and sugars into your diet, it's best to opt for pure creatine monohydrate. Most creatine supplements come in a micronized powder form, which means each powder particle is made as teeny-tiny as possible to allow for seamless dissolution into liquids like water, coffee, or protein shakes. However, a handful of creatine capsules and gummy supplements have garnered attention on social media. If you don't like powders, you can opt to take a capsule or gummy—just be sure to eye the label for sugar, as well as any additional ingredients that could cause tummy distress. (Creatine gummies use pectin to get the texture while capsules usually contain gelatin, says Stangland, both of which increase the risk of GI symptoms). For most people, a daily dose of five grams of creatine is optimal, according to registered and board-certified sports dietician Jenna Stangland, RD, CDDS, the director of nutrition for the Minnesota Timberwolves and the co-founder of A4 Health. When taken consistently, you'll see the benefits of this dose—such as improved strength—in as little as three to four weeks, she says. Make it easy for yourself and look for a product that offers a five-gram dosage per scoop (or capsule or gummy). Just like shopping for other products, seeing what other people love (or don't) about a particular supplement can be helpful. Articles like this one and review websites are great places to crowdsource info and learn more about the pros and cons of various products. Women's Health editors are always testing out new supplement brands. For this list, our team chatted with certified strength and conditioning specialist Michael Hamlin, CSCS, registered sports dieticians Lexi Moriarty, RDN and Jenna Stangland, RD, and exercise physiologist and registered dietician Jim White, ACSM-EP, CPT, RDN. We also evaluated thousands of customer reviews and ratings to narrow down the best creatine supplements for a wide range of needs and preferences. Ready to scoop up a creatine supplement so you can start getting those performance gains? Read on for our definitive list of the 12 best creatine supplements on the market in it up for the creatine supplement wearing gold. Thorne's creatine powder comes highly recommended by Moriarty and Hamlin, as well as by WH testers and everyday gym-goers. 'When you talk about high quality and safe supplements, Thorne usually comes to mind,' says Hamlin. The reason? Their products are all NSF-certified, so you know they've been tested for harmful and banned substances before being sold. Each five-gram scoop of this pick contains creatine monohydrate and nothing else—no sugar, gluten, or dairy. Because the powder is micronized (read: mixable), colorless, flavor-free, and odor-free, it will mix seamlessly into whatever liquid (water, coffee, protein shake) you're currently sipping, he adds. 'While many creatine supps say that they are unflavored and wind up tasting like diluted chalk when mixed with water, this top choice is truly tasteless,' says Gabrielle Kassel, a WH writer, product tester, fitness journalist, and CrossFit coach. Another perk? Its price—each five-gram scoop will cost you less than two quarters. 'People are always asking me what supplements I recommend, and the efficacy and affordability of Thorne Creatine leads me to recommend it time and time again,' says Kassel. $38.70 at Performance Nutrition (BPN) has garnered a cult-like following of fitness enthusiasts and influence—and the efficacy and quality of their creatine proves it's for good reason. The product is sourced from Creapure, a highly purified form of creatine monohydrate, says Hamlin. Thanks to its purity, this unflavored powder is third-party approved, making it especially perfect for the everyday exerciser working on strength, power, and performance training. 'I can actually feel and see when I've been taking this powder consistently,' says Kassel. 'My shoulders become more defined, my legs look stronger in my leggings, and I don't tap out as quickly during high volume squats.' Each container also provides 60 servings, giving you a bang for your buck. $32.99 at competitors, Klean Athlete Klean Creatine is the best pick for you, according to Moriarty. As it turns out, the product name isn't false marketing—the powder is genuinely pure enough to earn an NSF Certified for Sport sticker, she says. Each five-gram scoop of this supp contains no additional ingredients but creatine. That's right: There are no artificial colors, flavorings, sweeteners, GMOs, gluten, or other mystery ingredients—which is important to pay attention to if you ever want to take to the competition floor or stage in a sport that performs drug testing. The powder is also unflavored and dissolves easily, making it perfect for mixing into water for mid-workout hydration or adding to your pre- or post-shake. $29.52 at the official record show that the vast majority of creatine supplements on the market synthesize the compound from non-animal sources. This means that, yes, most creatine supplements are vegan- and vegetarian-friendly. Still, Hamlin suggests this one for non-meat eaters. 'I love the Naked brand as they really try to keep everything as simple as possible,' he says. 'It's a transparent brand providing unflavored, non-GMO, and additive-free creatine, and this product is well-researched, includes heavy metal testing, is made in the USA, and only has one ingredient: creatine monohydrate.' Other perks? It's dairy-free, certified gluten-free, and keto-friendly. It is also available in flavored varieties (lemon lime, orange, and strawberry) for those looking to keep their palate entertained. $35.99 at your current pre-workout supplement by swapping to this pick from Optimum Nutrition. This ultimate three-in-one powder contains creatine, caffeine, and beta-alanine, which is great for muscle recovery and exercise performance, says Hamlin. When taken before a workout, beta-alanine can help increase power and reduce rate of perceived exertion (essentially, how fatigued someone feels) amongst female athletes, according to 2022 research in the International Journal of Sport Nutrition and Exercise Metabolism. The pre-workout powder comes in four fruity flavors and is highly-rated on Amazon, reviewed by over 44,000 people with a whopping 4.4-star average rating. Users love that it actually tastes good and boosts their late-in-the-day workouts without keeping them up at night or giving them a caffeine crash after the fact. Plus, Optimum Nutrition products are made in a Current Good Manufacturing Practice (CGMP)-certified facility, which means their manufacturing facility has a process that ensures the products contain safe and quality ingredients, per the FDA. Keep in mind: While other creatine supplements can be taken anytime, this should be taken 30 minutes before exercise as that's the standard tip for reaping the short-term jolt from beta-alanine. Additionally, it isn't dangerous to take beta-alanine on rest days, but the tingling effect may not be desired outside of the gym. $24.99 at a creatine you can gulp down after your sweat session or add to your post-workout shake? Try this pure powder from Gnarly Nutrition. Its sole ingredient is the highest-quality creatine, Creapure, making it a gold-standard product for Hamlin. This single-ingredient formula is NSF Certified for Sport and, because it doesn't have beta-alanine, caffeine, or any other stimulants, is great to take after exercise. The powder is unflavored and mixes well with hot and room-temperature liquids. Kassel, who tested this product, called out that this creatine took longer to dissolve fully into cold beverages than alternative options. But 'the taste and texture were undetectable when I added a scoop to my post-workout smoothie,' she adds. It's also free of artificial flavors, sweeteners, gluten, and soy, so it's an optimal choice for those looking to boost endurance, strength, and stamina without any unnecessary ingredients. $29.95 at most experts recommend an unflavored option or flavored variety for those who don't have a preference—but sometimes you (er, me!) just need a little fun flavor to keep you reaching for a supplement day in and day out. Well, that's where DotFit's delicious Raspberry Lemonade option comes into play. 'This vegan-friendly, gluten-free, NSF-certified, and keto-friendly product is great if you want something with flavor,' says Hamlin. Simply just add it to water for a delicious morning or afternoon refreshment—it doesn't contain any stimulants like caffeine, so you can drink it at any time of day. Best of all is that 'it actually tastes like lemonade, rather than a health drink or sugar bomb the way some flavored supplements do,' says Kassel, who tested this product. $33.95 at stepping foot into the world of fitness supplements? No worries—figuring out which creatine supplement to take doesn't have to be daunting or make you feel like you need an exercise science degree! Hamlin recommends trying Optimum Nutrition's single-ingredient creatine monohydrate powder. 'It's a reputable brand offering pure creatine monohydrate with no additives,' he explains. Plus, it's unflavored, making it easy to add to your morning OJ, afternoon pick-me-up, evening mocktail, pre-workout shake, or whatever other drink suits your fancy. $23.99 at with most products, you get what you pay for, with high-quality buys being pricier. But Momentous proves that isn't always the case with creatine supplements. Thousands of reviewers say their lower-cost but highly-effective creatine supplement supports their performance in and out of the gym, with some citing increased energy levels and improved memory, and others gushing about gains and reduced recovery needs. Users also enjoy the fact that this powder is unflavored, easily mixable, quick-dissolving, and odorless. Meanwhile, Hamlin gives this high-value option two thumbs up because it's NSF Certified for Sport and free of artificial additives. $35.95 at you prefer the convenience of a creatine capsule, Optimum Nutrition is a go-to brand for Hamlin. The capsules are keto-friendly and, although they're not NSF Certified for Sport, they are tested for banned substances in-house. Kassel has taken these before, and her favorite part about them is how portable they are: 'As a person who travels frequently, I appreciate how much more travel-friendly these creatine capsules are than powder,' she says. 'While I've gotten stopped by the TSA for carrying creatine powder, I've had no trouble getting through security with these.' One thing to note about the product, however, is that each pill contains 2.5 grams of creatine, so hitting a five-gram dose requires swallowing two large pills. 'While the pills are convenient, they aren't small, which means they are going to be difficult to swallow for anyone who typically struggles with that,' says Kassel. $19.99 at Increase strength. Creatine enhances muscle strength and power, which can lead to improved workout performance, says Moriarty. In fact, short term creatine supplementation has been found to improve power and strength performance by five to 15 percent, she explains. On top of that, creatine increases phosphocreatine stores by as much as 10 to 40 percent, which boosts the body's ability to generate energy quickly during high-intensity, strength, and power sports, she adds. Enhance muscle mass. Boosting creatine stores provides an additional stimulus during training which improves muscle mass and muscle fiber size, says Moriarty. In fact, a recent 2022 study found creatine supplements were effective in building muscle in healthy young adults. A larger 2017 review on the most popular supplements also found creatine to be the most effective for adding muscle mass. Speed up recovery. More research is needed, but creatine may reduce muscle damage and inflammation, aiding in quicker recovery after intense workouts, says Hamlin. 'The evidence here is mixed, because one study found creatine supplementation helped recovery after one exercise session, but the effects didn't last after training for multiple sessions,' he explains. The science isn't bulletproof, but preliminary research suggests creatine boosts cellular processes to fast-track recovery. Support cognitive function. Creatine supplementation has repeatedly been shown to enhance mental performance, optimize brain function, and reduce mental sluggishness during high stress events, says Moriarty. One 2019 study also found that creatine improves short-term memory and reasoning. Lexi Moriarty, RDN, is a certified sports dietitian and founder of Fueled + Balanced Nutrition. Michael Hamlin, CSCS, is a certified strength and conditioning specialist and the founder of Everflex Fitness. Jim White, ACSM-EP, CPT, RDN, is an exercise physiologist and registered dietician who owns Jim White Fitness & Nutrition Studios. Jenna Stangland, RD, CDDS, is a registered and board-certified sports dietician, the director of nutrition for the Minnesota Timberwolves, and the co-founder of A4 Health. 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