Latest news with #preworkout
Yahoo
08-08-2025
- Health
- Yahoo
The Surprising Pre-Workout Snack Dietitians Swear By for Quick Energy—And It's All Natural
Pre-workout energy boosts come in just about every medium on the market. From protein bars to supplement pills to pre-workout powders, there are seemingly endless options for quick energy boosts before hitting the gym. Despite all of these products, there's one ingredient you likely already have in your pantry that could work just as well for a pre-workout boost. We talked to the experts to find out if honey actually works as an effective pre-workout. Here's what they said. Related: 9 Raw Honey Benefits and How to Eat ItMeet Our Expert , registered dietitian and nutritionist for Flawless Bloom, clinical dietitian at NourishIs Honey an Effective Source of Pre-Workout Energy? Both of our experts agree that honey can absolutely be used as a pre-workout. "Honey is a natural source of fast-acting carbohydrates, which makes it effective as pre-workout fuel," says Zeagler. "It can provide the rapid energy boost without the crash that often comes after more processed sugars." While most pre-workout tends to have artificial sweeteners for flavor and energy, honey is an all-natural alternative. "Honey contains real glucose and fructose that your body can actually convert into energy," says Zeagler. "This makes honey a great choice before a workout when your muscles need fast fuel. Because the glucose and fructose provide instant energy boosts, Balls notes that honey is great for a variety of activities. "If you're playing in tournaments, endurance events, etc., that demand glycogen storage repletion quickly, honey is a great option." Is Honey Safer Than Other Pre-Workout Energy Sources? If you're looking after your gut health, our experts concur that honey is the superior choice for pre-workout. "Honey may be a healthier option for some people as it doesn't contain any artificial sweeteners, which have been shown to alter gut health," says Balls. "Gut health plays a huge role in immunity, mental health, and physical health, so sticking to the honey can be safer." Not only do most traditional pre-workout supplements contain artificial sweeteners, but many also have caffeine, which can have negative effects for some people. "Traditional pre-workout supplements often contain high amounts of caffeine, which can cause digestive issues or even jitteriness for some people," says Zeagler. Related: Is Honey Healthier Than Sugar? What About Maple Syrup? We Asked Nutritionists The Best Way to Use Honey Before a Workout Both experts agree that it doesn't take much to reap the benefits of honey. "About 1 to 2 tablespoons of honey anywhere from 15 to 30 minutes before a workout is usually enough time to give someone an energy boost," says Zeagler. "This gives your body enough time to digest and convert it into available glucose to then use for energy." There are a few different ways to include honey in your pre-workout regimen: Pair With Protein For long-lasting energy, Zeagler says you can pair your dose of honey with a small amount of protein, like a scoop of Greek yogurt or a boiled egg. "This will help stabilize blood sugar levels and provide longer-lasting energy," she says. "Just be careful not to eat too much protein (especially with a high fat content) so it does not weigh you down or cause an upset stomach during your workout." Add a Pinch of Salt For more intense workouts, Zeaglar notes that adding in a pinch of sea salt can also "support hydration and your muscle function, especially if you're training in the heat or looking to increase your endurance."Balls notes that adding salt might not be totally necessary for all workouts. "It's common to see individuals add salt to the honey for electrolyte balance, but unless you're involved in tournament play, or endurance sports, your 30- to 45-minute workout likely doesn't require salt unless you're losing a lot of sweat." Things to Remember Before Using Honey as Pre-Workout While honey is a great choice for pre-workout, Balls notes the importance of incorporating other foods into your workout regimen. "Honey should not be a replacement for a nutrient-dense pre-workout meal, as your body needs adequate carbohydrates, protein, and healthy fats on a regular basis to perform optimally," says Balls. "It would be best to consume a well-balanced meal at least two hours before your workout, then use honey 30 minutes before." Related: 7 Healthy Fats You Should Eat More Of, According to Registered Dietitians Read the original article on Real Simple
Yahoo
02-08-2025
- Health
- Yahoo
The advice you're missing about your pre-workout
Whether you're rolling out of bed at dawn, sacrificing your lunch break for gym time or syncing schedules with a motivated friend to squeeze in an evening workout, the goal is usually about making the most out of every rep, step and minute. While buying better gear, using fitness apps or hiring a personal trainer can all help, a growing number of gym goers are chasing an extra edge through supplementary pills, powders or liquids known as pre-workouts. But do these products really deliver? Here's what they are, which ingredients to watch for and what else you can do beyond supplementation to get the most out of every sweat session. What are pre-workouts? Pre-workouts are dietary supplements designed to reduce muscle fatigue and boost energy, focus, endurance and performance during exercise. Typically taken 20 to 30 minutes before training, they contain a variety of ingredients intended to prime both body and brain for more intense physical effort. Caffeine is the most common and potent ingredient in many of these products because it's a well-established stimulant that enhances alertness and reduces fatigue, at least in the short term. Most pre-workouts contain 150 to 300 milligrams (roughly the amount in 1 to 3 cups of coffee), though some provide even higher (and sometimes unsafe) doses. And while a caffeine boost helps some people, others react poorly. 'Caffeine is not for everyone,' says Bonnie Taub-Dix, a registered dietitian nutritionist and author of "Read It Before You Eat It – Taking You from Label to Table." For some, she says, "caffeine makes them feel jittery or causes an upset stomach." Beyond caffeine, other common ingredients offered in pre-workout supplements include beta-alanine and creatine, plus minerals like zinc and magnesium. Great question: What is magnesium good for? What's the best pre-workout? There's no one-size-fits-all formula since the best pre-workout supplements always depend on one's body, goals and tolerance to certain ingredients. "It's about finding what works for each individual," says Dr. Danielle Ponzio, an orthopedic surgeon who frequently treats athletes at Thomas Jefferson University Hospital in Philadelphia. Ingredients like beta-alanine and creatine are among the most well-researched and effective when properly dosed. No matter which ingredients you're eyeing, label literacy is key. 'Be sure to check labels and look for third-party tested brands to ensure safety and effectiveness,' advises Taub-Dix. That's crucial, since dietary supplements are not regulated by the U.S. Food & Drug Administration (FDA) the way food or medicine are. You'll also want to assess factors like cost, brand reputation, ingredient sourcing and overall quality in any pre-workouts you're considering. And don't overdo it with any ingredient, of course, but be especially cautious when it comes to stimulants. 'Consider how much caffeine you're actually consuming each day across all caffeinated beverages you're drinking and any supplements you're taking,' stresses Taub-Dix. The FDA recommends drinking no more than 400 milligrams daily. It's also wise to steer clear of pre-workout products with "proprietary" blends (which often obscure ingredient amounts), untested stimulants or artificial additives, as they can carry unnecessary risks. Heads up: TikTok Shop is full of supplements for sale. Nutrition experts warn to 'tread carefully.' What's the best way to prepare for a workout? Indeed, nutrition is critical for optimizing performance, regardless of which supplements you add to your diet. 'Your overall nutrition plays the most crucial role in maximizing workout performance and recovery,' says Ponzio. For example, eating a meal or snack high in carbohydrates and moderate in protein one to four hours before exercising can fuel your workout and 'optimize glycogen stores and maintain blood glucose levels,' she explains. Some balanced pre-workout snacks include Greek yogurt with fruit and nuts, oatmeal with almond butter or a smoothie made with yogurt, berries and greens, Taub-Dix says. And she cautions against relying on sugary foods or drinks, which provide only short bursts of energy and may cause digestive discomfort or sugar crashes. Similarly, consuming too much fiber right before exercise "can lead to bloating or sluggishness." Hydration is also key as replacing fluids lost through perspiration helps keep workouts safe and more effective. In the end, the most effective workout prep combines supplements (when needed), nutrition, movement and consistency, habits that pay off both before and after exercise. 'Post-exercise nutrition is also crucial,' says Ponzio. 'It can replenish glycogen stores, repair muscle tissue and rehydrate.' This article originally appeared on USA TODAY: What does pre workout do? Fitness experts weigh in.
Yahoo
05-07-2025
- Health
- Yahoo
Crush Your Next Workout With These 10 Trainer-Approved Meals
You wouldn't show up to a road trip on an empty tank—so why head into a workout without fueling up first? The right pre-workout meal can help you power through your lifts, runs, or rounds with more energy, better endurance, and less burnout. Whether you're training first thing in the morning or squeezing in a session after work, what you eat beforehand matters. Think about it: A sports car still functions with regular old unleaded gas, but it won't run as optimally or as long. Likewise, "would you expect to get to your destination if the tank was on empty?" says Jordan Mazur, R.D., coordinator of nutrition and team dietitian for the San Francisco 49ers. And while fasted cardio has always been a diet trend among people hoping to lose weight, "going into your workout fueled and ready to go will maximize the work you do when you train," Mazur your pre-workout nutrition, you want to focus on foods that are high in carbs, moderate in protein, and low in fat and fiber. "Fat and fiber slow down digestion and can cause gastrointestinal upset during your workouts. Carbs are your main fuel source for activity and, just as important, it's the primary fuel source for your brain. Additionally, the more substantial the meal is, the more time you want to allow for digestion, so it's not sitting in your stomach," Mazur says. Here are the 10 pre-workout foods and snacks that'll pave the way for gains, whether you train in the gym or on the road. "The berries and granola provide quick-digesting carbs to fuel your workout, and the Greek yogurt provides ample protein to prevent some of that muscle breakdown," Mazur says. Look for a granola that contains nuts, seeds, and wholesome carbs (like oats, amaranth, quinoa, and/or millet). Try to find carb sources sweetened with coconut oil, dried figs, and/or vanilla; you want to keep sugar to a minimum. Same goes for the yogurt: Stick to plain rather than fruit flavors. "Fruit provides simple sugars that are easy to digest," Mazur says. "They're your body's preferred source of energy for high-intensity workouts." Check out our smoothie recipes for combinations that suit your preferences. Try whirling together banana, peanut butter, oats, flaxseeds, and almond milk. Alternatively, go with half an avocado, frozen blueberries, a banana, and almond milk. If you're always running late, whip up these blueberry-almond overnight oats. Almond butter, chia seeds, and oats, especially, "provide sustained energy for longer workouts," Mazur says. This recipe also gets a protein punch thanks to plain Greek yogurt and protein powder (vanilla or unflavored). "A scoop of protein powder adds amino acids to aid your muscles that are breaking down." "Bananas are mother nature's power bar: They're loaded with simple carbs for fuel and potassium, which helps with optimal nerve and muscle function," Mazur says. Top one off with a serving of peanut butter—or any other nut butter you like. (Just try to stick to the recommended 2 tbsp serving size.) If you want a little sweetness, drizzle a bit of honey. It'll release slow, steady levels of glucose into your bloodstream—great for grueling WODs and endurance workouts when your body can start using muscle glycogen as fuel if it doesn't have enough readily available carbs. "Dried fruit, like raisins, can be a good source of natural simple sugar," Mazur says. The small amount of fiber in the apples and raisins, plus the monounsaturated fats in the almond butter, will curb your hunger without filling you up—ideal if you aren't too hungry in the morning. Chicken salad with grapes might not be the first thing that comes to mind for a pre-workout meal, but it's actually a smart option when timed properly. The chicken provides lean protein to help preserve muscle and support recovery, while the grapes offer quick-digesting carbs that give you a natural energy boost before you hit the gym. A bagel with honey is a solid pre-workout snack because it delivers fast, efficient fuel without weighing you down. The bagel provides a generous hit of carbohydrates—your body's preferred energy source during exercise—while the honey adds a quick dose of simple sugars that are rapidly absorbed into your bloodstream. 'A bagel provides about 10g of protein, which helps slow the absorption of carbohydrates, unlike honey on its own, which causes a quicker spike and crash in blood sugar," says Dalton Leath, a Nashville-based personal trainer. By making homemade granola bars, you can "fuel your body for a lot less money," Mazur says. All it takes is a little prep work. Stick to ancient grains, wholesome carbs, seeds, and a little dried fruit. Cottage cheese is a power-packed breakfast (or snack) that contains healthy amounts of casein and whey protein. Casein is a slow-digesting protein that fuels your muscles for hours, helping them grow and recover; whey is a bodybuilding essential that helps bulk muscle and burn fat. Add dried apricots to a serving of cottage cheese: The combo of protein and carbs is low in fat and fiber, which can sometimes cause belly bloat. "This all-American pre-workout snack is easy, cheap, and a portable source of protein and carbs," Mazur says. Use whole-wheat bread and natural nut butter, if possible. Crush Your Next Workout With These 10 Trainer-Approved Meals first appeared on Men's Journal on Jul 4, 2025
Daily Mail
03-07-2025
- Health
- Daily Mail
Pharmacist's alarming warning about popular gym habit that could trigger deadly heart attack
A pharmacist has urged gym-goers to avoid popular pre-workout powders due to the severe damage they could do to your heart. Many supplements that claim to boost energy and exercise performance contain extremely high quantities of caffeine. This can, over time, increase blood pressure to dangerous levels and trigger heart rhythm abnormalities, according to Ireland-based drug expert, Lauren O'Reilly. In a recent video posted to her TikTok that has amassed over 82,000 views, Ms Reilly said she 'wouldn't touch' the powders. 'They contain over 300mg [of caffeine] per scoop or per serving, which is the same as having three cups of coffee all at once,' she warned. This instant hit can leave you feeling 'super anxious with jitters and heart palpitations'. Palpitations, she explained, show 'how much pressure all of that caffeine at once is putting on your heart, your vascular system, increasing blood pressure. 'Over time this can do real damage.' Experts have long warned of the dangers of high doses of caffeine, particularly for those with underlying heart rhythm problems that may be undiagnosed. Caffeine results in the release of hormones that increase heart rate and blood pressure. In some vulnerable individuals, this can lead to atrial fibrillation, a condition where the heart beats rapidly and irregularly, increasing the risk of a deadly heart attack or heart failure. The pharmacist's warning follows last year's alert from the Government's Food Standards Agency regarding the safety of caffeinated workout supplements. The body warned of the dangers of the 'extremely potent' products, after the death of a 29 year-old man who suffered a fatal cardiac arrest after miscalculating the his dose of caffeine powder. Personal trainer Thomas Mansfield died in January 2021 within hours of 'necking' a mixture that contained seven times the recommended daily dose of caffeine. Minutes after drinking the supplement mix he began 'frothing at the mouth' and 'clutching at his chest'. An inquest heard that Mr Mansfield, of Colwyn Bay, North Wales, had mistakenly taken nearly 16 times the recommended maximum dose listed on the packet. 'The dose he took was the equivalent of up to 200 cups of coffee,' said the FSA in its warning. Concerningly, they added that a survey found less than half of people look for dosage instructions on supplements. In the latest warning, pharmacist Lauren O'Reilly pointed out that the small print on products often advises 'for occasional only'. She added: 'People take these all the time and these are so so dangerous. 'And look you'll see loads of warnings there. So, yeah, these are a massive no from me.' Instead, she said eating a banana 30 minutes before your workout will leave you feeling 'plenty of pump'. The FSA recommends consuming no more than 400mg each day of caffeine, which is the equivalent to roughly four cups of coffee. In 2023, several lawsuits were launched in the US against fast food joint Panera Bread over the allegedly harmful effect of its highly caffeinated 'Charged Lemonade' drink. A 28 year-old Rhode Island woman took legal action against the chain, alleging the beverage left her with long-term heart problems. Lauren Skerritt, an athlete, drank two-and-a-half Charged Lemonades at a Panera location in Greenville, Rhode Island, in April 2022, according to the lawsuit. After drinking the lemonade, Skerritt allegedly experienced new episodes of palpitations and dizziness. Scans later showed that she was suffering atrial fibrillation. It followed the tragic death of a 21-year-old Pennsylvania college student in the US, who according to court documents, suffered a fatal cardiac arrest after consuming the lemonade—which contained 390mg of caffeine. Ms Katz suffered a serious heart rhythm condition called long QT syndrome, which causes the heart to beat irregularly (arrhythmia). She was diagnosed with the condition aged five and had managed it with medication and limiting caffeine, according to documents written by lawyers representing her parents. Dr Stuart Fischer, an internal medicine physician in New York, told that caffeine can eliminate the vital breaks in between heart beats for people with long QT syndrome. 'Patients with this condition needs a little bit longer than usual to reboot after the heart muscle has contracted.' Caffeine, he explains, speeds up the beating pattern, placing too much stress on the already stretched organ. 'If there is too much activity when the muscle needs to relax, it can be potentially fatal or at least a major medical emergency.' Dr Fischer added that just 100mg of caffeine, which is the same as a large cup of coffee, could be enough to trigger a deadly attack.
Yahoo
26-06-2025
- Health
- Yahoo
'I Tried Fueling Up With Protein Before My Workouts—Here's What Happened'
'I Tried Fueling Up With Protein Before My Workouts—Here's What Happened' originally appeared on Parade. It was during the stretch between lunch and dinner that I suddenly started feeling nauseated and had to lie down. Unfortunately, it had become a common occurrence. With my wedding just a few months away, I had upped the ante on my workouts, making them harder and more strenuous. But even though my workouts had changed, I hadn't changed the way I prepared for main reason for this was lack of time. I am not a morning person, so getting up early enough to get to the gym before the workday started was already a challenge for me. If I didn't change into my gym clothes and get in the car to go within 20 minutes of waking up, I just wouldn't be motivated to go. This meant not eating anything first. But I could no longer deny that the lack of pre-workout fuel was making me sick. Even though I ate a breakfast with protein, fiber and carbohydates post-workout, I still felt crummy even hours after exercising. "It is really important to eat before a workout if your session will be longer than 60 minutes, higher intensity or if you are feeling drained before you even start," registered sports dietitian told me when I asked for her shares that fasted workouts can lead to feeling low energy, which can impact how much effort you give during a workout. "You may feel weaker and lift less weight or reps than normal. Cardio may also feel like a drag or like you are bonking halfway through," she this in mind, I decided to commit to eating protein before working out for a month to find out if it changed the way I felt. Since I wasn't used to eating anything before working out, I decided to start with a small protein-based snack. I also wanted something pre-made to cut down on any food prep time. I ordered two flavors of Scott's Protein Balls. A serving size of two balls is seven grams of protein, which I figured was a pretty decent jump up from zero. The first day of my experiment, I woke up, got dressed and ate my two protein balls during the 10-minute drive to the gym. Then, I moved through my workout routine: 15 minutes of strength training, 10 minutes of ab exercises and 45 minutes on the treadmill. As I moved through my dumbbell exercises, I felt like I was crushing it! I felt powerful and energized. That feeling continued through my ab exercises and the first half of my run. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 But then, my stomach started to feel queasy. I ended up having to end my run early because my stomach hurt too much to continue. I knew this stemmed from not giving my body enough time to digest my pre-workout snack. I'd have to try something different next my next workout day, I decided to only eat one protein ball on the way to the gym. It was only 3.5 grams of protein, but it was also less for my body to digest while I was putting it to work in other ways. This time, I didn't feel queasy, but I didn't feel more energized either. Related: After a week of eating only one protein ball pre-workout, I decided to change my routine completely and exercise a few hours after lunch. This would allow me to eat more protein (and carbs) before working out while also giving my body the chance to digest it. My lunch is typically the same most days: a salad with either baked chicken, tofu or a tuna packet paired with some Simple Mills crackers and hummus. With my workout now timed to be in the afternoon, I would eat lunch around noon and head to the gym around 3 p.m. or 4 p.m., allowing enough time for the food to be digested. This change got Militano's seal of approval. She recommends waiting three to four hours after a full meal to work out. If you're having a light snack of easy-to-digest carbs (like apple sauce, pretzels or fruit snacks, she says between 15 and 45 minutes is enough. According to Militano, it's important to eat a recovery snack or meal post-workout. "Eating a meal 30 to 60 minutes after training with protein and carbohydrates is ideal to refuel and repair your muscles," she says, adding that a post-workout meal or snack should be a mix of protein and carbs. Since I was no longer eating breakfast after working out, this was when I turned to my Scott's Balls for a little recovery help. (Militano says that eggs and toast or a smoothie with Greek yogurt or protein powder are good post-workout recovery options too.) Changing the timing of my workout changed everything. The first time I did it, I ended up having the best workout I'd had in months, being able to lift more weight during my strength training session and running further than I usually do. The best part? I felt great both during my workout and throughout the rest of the day and evening.I kept this new routine up for a couple of weeks to make sure that it wasn't a fluke. While I still had off days every once in a while, for the most part, I continued to feel great. I also paid more attention to how I was hydrating and would refuel with a protein- and carb-based snack post-workout, both of which I believe contributed to how I was feeling. Militano emphasizes the importance of proper hydration. "Aim to drink 16 to 20 ounces of water about two to three hours before your workout. In the final hour before your train, sip on your water to start training well-hydrated but not overly full," she says. During the workout, she recommends taking a big sip of water every 15 or 20 minutes and adding electrolyte powder to your water bottle (or opting for a sports drink) if your workout is longer than an hour. She explains that it's important to keep drinking water after your workout ends What this experiment taught me was how important it is to fuel the body properly before an intense workout and the importance of giving the body time to digest that food. For me to do this properly, I had to change the timing of my workout. I knew I wasn't going to consistently wake up early enough to eat and allow enough time for my body to digest my pre-workout snack before going to the gym. For some people, this type of morning routine works great. But for me, it just doesn' experiment also taught me the importance of refueling post-workout. My post-workout snack was small enough not to undo the calorie burn I worked so hard to achieve during my workout, but was substantial enough to prevent the dizzy spells I used to feel when I didn't fuel (and refuel) properly. Related: It also taught me that hydration is part of fueling the body properly. Now, I make sure I'm hydrating before, during and after my workouts. While I am a certified health coach, I am not a sports dietitian. What your body needs is likely completely different from mine, so if you have questions about your own pre- and post-workout eating habits, seek out a dietitian who can help you figure out what works best for you. That said, no body can run on empty. The main question is: How will you fuel yours? Up Next:Stephanie Militano, RDN, CSSD, registered sports dietitian 'I Tried Fueling Up With Protein Before My Workouts—Here's What Happened' first appeared on Parade on Jun 26, 2025 This story was originally reported by Parade on Jun 26, 2025, where it first appeared.
