Latest news with #preworkout
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.
CNET
18-06-2025
- Health
- CNET
These 4 High Impact Treadmill Workouts Will Work Up a Sweat and Burn Calories
Whether you're a fitness fanatic or just looking to drop a few pounds, very few people actually enjoy spending time on the treadmill. For most people, the treadmill is a means to an end and little more, but it definitely works. Personally, I'd rather run outside, but weather and a busy life don't always cooperate. That said, treadmill workouts are excellent for building speed and improving your overall cardio performance. And knowing that you'll fall off if you stop is always a good motivator to keep running. But what if I told you that your treadmill workouts don't have to be boring? With the proper routine, your indoor run can actually be energizing, even exciting. Some workouts are so challenging and effective that boredom isn't a problem anymore -- and who knows, maybe you'll even look forward to your next workout. So, once you've taken your favorite pre-workout and warmed up, fire up the treadmill at the gym or at home and try one of these heart-pumping, boredom-busting workouts designed to keep your motivation high and your heart rate higher. Read more: Best Fitness Apps Now Playing: Ring Fit Adventure is a real workout 09:52 1. Sprint intervals Sprint workouts completely transform the typical 20 to 30 minutes on a treadmill. Instead of wondering how it's possible for one minute to feel like 12, you'll marvel at how the workout went by so quickly. Plus, sprints build your anaerobic capacity (your ability to go all-out for short time periods) and -- compared with low-intensity, steady-state exercise -- burn more fat and build more speed. Example workout: 30 seconds of running 30 seconds of rest (walk or step off of the treadmill) 45 seconds of running 45 seconds of rest 1 minute of running 1 minute of rest Repeat three to five times for a total of 13 to 23 minutes. Read more: 5 Signs You Need to Replace Your Old Running Shoes 2. Fartlek training I promise I did not make that word up. Fartlek training is named after a Swedish word that means "speed play." It blends speed training and endurance training to challenge you on all fronts. A fartlek workout forces your body to adapt to various speeds, whereas most workouts focus on just one or two speeds (like the sprint workout described above). Also, a true fartlek workout consists of continuous running -- your recovery intervals should be a light jog followed by a walk or complete rest. Example workout: Jog (easy effort) for 5 minutes Run (moderate effort) for 2 minutes Sprint (hard effort) 1 minute Jog 1 minute Sprint 1 minute Run 2 minutes Jog 5 minutes Cool down or repeat I especially love that fartlek workouts are based on effort rather than pace, so there's no pressure to maintain a certain pace for each interval. Some days, even a slow jog feels difficult, while other days you feel like you can fly. Fartlek workouts allow for those natural discrepancies without making you feel bad about your pace. nd3000/Getty Images 3. Hills and flats Nothing screams "leg burner" like a hill workout. Running -- and even walking -- up hills has profound fitness benefits. You'll build strength and power in your quads, hamstrings, glutes and calves. And you'll also develop core stability, elevate your heart rate and increase speed. Example workout: Warm up with a brisk walk or light jog for 5 minutes Increase the incline to a challenging level and walk for 3 minutes Lower the incline back to base level and run for 3 minutes Keep repeating -- walk the hill for 3, run the flat for 3 -- for 24 minutes (four rounds) If you have experience running hills, you can run both the incline intervals and the flat intervals. Challenge yourself by running the flats at a faster pace. The more you run or walk hills, the easier it will be to run on flat ground -- this is a great tactic to use if you're training for a flat race. Running and walking on an incline helps to build strength in your legs. Getty Images 4. Bodyweight HIIT You don't have to stick to walking or running just because you're on a treadmill. Spice things up by adding bodyweight workouts between your walk/run intervals. Get creative -- focus on one muscle group or do a full-body routine. Either way, adding some resistance training to your treadmill workout will help you develop strength and power over just stamina or speed (all four are important for running). To perform a bodyweight HIIT treadmill workout, simply pause the run and perform the bodyweight exercises behind the treadmill. Depending on how crowded your gym is, this might require strategically choosing your treadmill, but it's definitely doable. Example workout: 3-minute easy jog 1-minute sprint 20 air squats Ten v-ups or sit-ups Five pushups Repeat everything two to four times You can always increase or decrease the reps of each movement, as well as the lengths of the running intervals, depending on your fitness level. Feeling fired up about getting fast? Make sure you choose the best women's running shoes or best running shoes for men that will support your performance and get you to your goals.
Medscape
18-06-2025
- Health
- Medscape
Are Pre-Workout Powders Overloading the Heart?
Pre-workout supplements are gaining popularity in Brazil because of their promising effects, including increased focus, energy, endurance, enhanced performance, and reduced muscle fatigue. A growing number of brands are now available in specialty stores, pharmacies, and supermarkets. However, with so many options in the market, are consumers aware of the risks and product components, and do these products benefit physical performance? Typically sold in powdered soluble form, but also available as capsules, gummies, gels, or ready-to-drink liquids, pre-workout supplements combine various substances, such as caffeine, beta-alanine, arginine, taurine, and creatine, with formulas that vary by brand. 'Pre-workout [supplements] usually have a combination of multiple elements, such as vitamins, proteins and amino acids, but only a very small portion actually have any effect with proven scientific evidence on sports performance,' said Cristiano Barcellos, PhD, director of the Department of Sports and Exercise Endocrinology at the Brazilian Society of Endocrinology and Metabolism. Metabolic effects vary depending on the dosage of each component. Barcellos identified four substances with 'robust evidence' supporting their benefits in physical activity: Caffeine: increases alertness; the suggested daily dose (including coffee consumption) is 3-6 mg/kg of body weight Beta-alanine: increases cellular carnosine, blocking hyperacidity in muscles that compromises performance; ideal for intense exercises lasting 1-4 minutes Creatine: boosts strength and muscular endurance, particularly in short, high-intensity, intensive efforts Nitrate: improves circulation, supports long-duration aerobic activity Safety Concerns In addition to the aforementioned substances, a wide variety of others are also present in pre-workout supplements. These include citrulline, malate, arginine, taurine, tyrosine, branched-chain amino acids, and other adaptogens. Although they may produce the desired effects, current evidence supporting their impact on performance remains weak to moderate. Further studies are required to understand their mechanisms and effectiveness. Without understanding these components, individuals may take pre-workout supplements designed for short, high-intensity workouts but engage in prolonged aerobic activities, such as long-distance running or soccer. In such cases, in addition to a possible worsening of performance, there is a risk for unexpected adverse effects. 'There are reports of cases that require hospitalization and, occasionally, even result in death. The person ends up being exposed only to the side effects of these substances, so I personally do not recommend the use of these ready-made combinations,' said Barcellos. 'Qualified professionals, such as nutritionists or sports physicians, should advise using only the necessary components individually,' he concluded. Caffeine Risks Caffeine, one of the most common components in pre-workout supplements and proven to be effective as a stimulant and improve focus, is also among the most concerning. Some ready-made products exceed the recommended limit of 200 mg and contain up to 1 g of caffeine, posing a major health risk to consumers. Given the wide variability in dosages, inconsistent formulations, and often a lack of transparency in product labels, Luiz Eduardo Ritt, MD, PhD, president of the Department of Ergometry, Exercise, Nuclear Cardiology, and Cardiovascular Rehabilitation at the Brazilian Society of Cardiology, also advises against the use of ready-made blends. 'There is a large variation in the individual response to each pre-workout [supplement], with reports of patients who developed arrhythmias when making a more strenuous effort, both atrial and ventricular, the latter being more severe and with the potential to progress to cardiac arrest,' he said. Ritt emphasized a particular concern when caffeine is used in combination with hormones or antidepressants, which can increase the risk for arrhythmias. 'The mechanism involved is often related not only to increased adrenergic tone, which makes the heart more susceptible to arrhythmias, but also to the widening of the QT interval, a factor directly related to the occurrence of malignant arrhythmias, such as ventricular arrhythmias,' he explained. Beta-Alanine Beta-alanine, another common component of pre-workout supplements, raises concerns due to paresthesia, a side effect that causes tingling sensations in the extremities. Although this effect is common, it is not typically harmful. 'This effect is still being studied. We do not know exactly why this occurs, but we know that beta-alanine can bind to a neurologic receptor in the skin that is associated with the transmission of painful impulses to the brain, causing tingling. This is a temporary and self-limiting effect, with no apparent severity,' Barcellos explained. The National Health Surveillance Agency in Brazil (ANVISA) delayed the approval of beta-alanine due to several factors and only authorized its use in November 2020 after pressure from the sports sector. Until then, access was limited to imported products or compounded formulations, although this substance has been used internationally. A detailed review by the International Society of Sports Nutrition confirmed the ergogenic effects of beta-alanine, particularly in short, high-intensity workouts, and established a recommended dosage and favorable safety profile. Clinical Guidance Pre-workout supplement use should be personalized. 'It is necessary to analyze which product is being used, in what dose, individual sensitivity, and whether there is concomitant use with any other substance. The risks accumulate with each of these variables,' Ritt stated. A basic electrocardiogram can help detect cardiac rhythm abnormalities and elevated cardiovascular risk. 'We assess for signs of hypertrophy, ventricular dysfunction, impaired contractility, valvular abnormalities, or insufficiencies. Combined with a thorough medical history and physical examination, these findings help identify higher-risk individuals,' he said. All supplements and physical activities should be accompanied by a balanced diet. Natural foods have beneficial metabolic effects on humans. 'Nitrate is one of the most natural and effective compounds found in many vegetables, such as beetroot. It favors long-lasting activity by stimulating nitric oxide production in the arteries. There is no need to rely on powdered supplements if beetroot juice can provide the same effect,' said Barcellos, noting that nitrate is the only natural product with a proven effect on individual performance. Other natural products may have ergogenic properties without the need for commercial pre-workout supplements. These include coffee and guarana powder, which act as stimulants, and cinnamon and ginger, which are potentially beneficial for improving physical performance. 'Some vitamins and teas commonly used in nutrition also combine compounds with ergogenic potential. However, the effect varies from person to person, and excessive use can be risky, particularly because of possible liver toxicity,' Ritt noted. 'Natural does not mean harmless. Each factor must be carefully considered.' He also emphasized the importance of hydration in this regard. 'If physical exercise is intense, in conditions of high heat and humidity, and there is no adequate hydration, disorders may arise that lead to changes in sodium levels and hypernatremia. An excessive increase in body temperature can also lead to sudden illness, resulting from the combination of all these factors.'
