The idea of trying new foods is a popular topic at dinner time. My husband says he is an open-minded person in the realm of food. However, the truth is that any new recipe is often met with resistance. Particularly when the term “healthy” is involved.
Eating healthy can be daunting if you are rushing into it head-first. Instead of suddenly changing our diet, I slowly introduced more nutritious recipes into our usual recipes. I picked this broiled Tilapia with Mustard Chive Sauce for my first attempt and played the odds in my favor by choosing the dish with many familiar ingredients my husband would approve of. In addition, the mustard-chive sauce is only for items I have in my cupboard, which I think is lovely since buying a whole bottle of something when the recipe calls for just a half teaspoon makes me nutty.
Then I added one clove-grated garlic and one-quarter teaspoon of powdered horseradish to the sauce. I poured it over the broiled tilapia and waited for my breath to settle. My husband took a whiff and ate the entire dinner without complaint. He even used the steaming snow peas I prepared to slurp the extra sauce; peas are probably his least-loved food. This is a recipe I’ll cook again.
Some ideas to be aware of:
- If you’re hoping to assist you and your loved ones (or yourself) to eat healthier, begin by making a healthy meal based on familiar ingredients and tastes.
- I’m a big fan of this simple, accessible recipe collection for healthy, weeknight dinner ideas.
- Do not be afraid to personalize the flavors; just be aware of what you put in (grated garlic is fantastic. However, butter tablespoons aren’t).
- Make the side dishes easy. Steamed vegetables or cut tomatoes make the perfect companions to this light fish dish.
What Is a Pre-Workout Supplement — and Do You Need One?
These supplements are said to boost performance, but they might not be appropriate for all people.
Do you want to kickstart your workout with a boost before your activity? You’ve probably seen a variety of workout solutions advertised in ads — particularly if you have a presence in the world of fitness influencers. Social media video clips and “expert” influencers promote an innovative pre-workout supplement daily on all social media platforms. But are these powders that are marketed as energizing drinks and supplements? What are you looking for to enhance your training? Here’s what a sports nutritionist thinks about pre-workout supplementation.
There’s no definitive definition of a supplement for pre-workout. However, the concept has evolved into using a supplement before exercise to provide you with a boost of energy to boost performance. Food fueling before workouts is a well-established strategy to boost your energy levels during exercises (more on this below). However, the use of supplements in diet to aid in this has steadily gained traction in the last few years. (Yup, it’s been around for quite a while.)
The specific ingredients differ significantly between different brands. Still, most pre-workout products contain a combination of stimulants, such as caffeine, and ingredients to improve muscle performance, including amino acids and creatine. Other ingredients that are commonly used are artificial sweeteners and flavorings.
Risks of Taking Pre-Workout Supplements
The attraction of gaining energy from exercise is evident, but as these products deliver only a few calories, they’re not enough in terms of power. The stimulants give the appearance of strength and give you a neurostimulation. Still, they also trigger medications and illicit side effects, such as more anxiety, jitteriness, or stomach discomfort. In the later hours of a workout, taking them earlier in the evening or during the day could also affect sleep, which is crucial in maximizing workouts.
Like other nutritional supplements, pre-workouts are not regulated by the FDA. They often are not adequately identified and potentially contaminated, meaning the risks are not as apparent as the ingredient list reveals. Consumers aware of this can seek products evaluated and validated by an independent third party, like NSF-certified in Sport. But, even those with this added assurance are not guaranteed to be efficient for everyone who wants to increase their fitness performance.
Additionally, pre-workout supplements are typically taken incorrectly. According to the ingredients used, they can be consumed too close to or away from the exercise, affecting their efficacy. The style is “dry-scooping,” which means using a pre-workout supplement without mixing it with liquid doesn’t enhance the supplement’s effectiveness and could block specific effects. Consuming a spoonful of powder doesn’t aid in staying hydrated, which is crucial to perform optimally.
A review published in 2018 discovered that, while specific individuals may benefit from taking supplements for pre-workout, the long-term safety and effectiveness aren’t fully established.
Ingredients such as caffeine and creatine are ergogenically proven aids in certain areas. However, serious exercisers would be foolish to miss eating a meal before exercise as a pre-workout supplement.
What You Need to Fuel Your Workouts
Let’s get straight to it: Exercise requires fuel, and food is the fuel source. When you are getting ready for your workout, try to eat easy-to-digest carbohydrates to boost your energy quickly. Add a little protein to supply your muscles with the nutrients they require. This can be accomplished by taking a banana, one spoonful of peanut butter, a small cup of yogurt, or an oatmeal bowl. Also, don’t overlook the fluids.
A TikTok trend getting a lot of attention has become an effective strategy for many sports nutritionists to help athletes fuel during their workouts: Eating a crispy rice dessert before exercising is a great idea to get fast, easy-to-digest fuel. You can’t find anything more digestible than this rice puffed and marshmallow mixture. You can make your own or look for it. Bars already made, such as Blake’s Seed Based, Annie’s, and Clif Bar Duo, are good options since they’re easy to carry, shelf-stable, allergen-free, and available in various flavors.