Jake, a dedicated fitness enthusiast, always carefully plans his pre-workout nutrition. He learned the hard way that what he consumed before exercising made a big difference. After experimenting with different beverages, he found that coconut water and beetroot juice significantly boosted his performance and recovery. Now, he blends his pre-workout routine with a balanced meal, ensuring he's hydrated and fueled for every session.

Starting your workout well-hydrated is essential for peak performance. Adequate hydration supports blood flow, regulates body temperature, and helps your body recover more efficiently post-exercise. Hydration also plays a crucial role in reducing the risk of injuries and improving recovery.

For optimal hydration, aim to drink 16-20 ounces of water about four hours before exercising. During your workout, it’s recommended to consume 8-12 ounces of water every 15 minutes, and replenish 16-24 ounces for every pound lost during exercise. Maintaining these hydration levels helps prevent fatigue, dehydration, and heat-related issues, which can impact your performance.

Drink to have Before Workout

While water is fundamental, various other beverages can offer additional benefits before your workout. Here’s a closer look at some popular pre-workout drinks:

1. Coconut Water

Coconut water is a natural source of electrolytes like potassium, magnesium, and sodium, which are crucial for maintaining fluid balance and muscle function. Studies suggest that coconut water can be as effective as sports drinks for hydration during moderate exercise. It also contains antioxidants that may help combat oxidative stress. However, for intense and prolonged workouts, consider pairing it with a salty snack to boost sodium levels.

2. Sports Drinks

Sports drinks are designed to replenish electrolytes lost through sweat and provide a quick source of carbohydrates. They can be particularly useful during extended or high-intensity workouts. These drinks often contain sugars, which aid in maintaining blood sugar levels and sustaining energy. For optimal performance, choose a sports drink with a balanced electrolyte profile and moderate sugar content.

3. Coffee

Coffee, rich in caffeine, can enhance mental alertness and athletic performance. Caffeine is known to improve reaction time, power output, and aerobic performance. A typical recommendation is to consume 2-4 cups of coffee about one hour before exercise. Be mindful of your sensitivity to caffeine and adjust the amount accordingly to avoid potential negative effects such as increased anxiety.

4. Green Tea

Green tea is packed with antioxidants, particularly polyphenols, which can reduce oxidative stress and improve cardiovascular health. Consuming green tea before a workout may enhance mental focus and support fat oxidation during moderate-intensity exercise. It’s a great option if you prefer a lower caffeine alternative to coffee.

5. Beetroot Juice

Beetroot juice is well-regarded for its ability to increase nitric oxide levels, which enhances blood flow and exercise endurance. It can improve cardio performance and delay fatigue during high-intensity workouts. For the best results, consume beetroot juice 90 minutes before exercise.

6. Pomegranate Juice

Rich in antioxidants, pomegranate juice may help reduce exercise-induced oxidative stress and improve recovery. It has been shown to enhance exercise performance and reduce muscle soreness. While more research is needed, incorporating pomegranate juice into your pre-workout routine could offer additional benefits.

7. Ginger Shots

Ginger shots are gaining popularity for their anti-inflammatory and antioxidant properties. Consuming ginger before exercise can reduce muscle soreness and inflammation. Studies suggest that 2 grams of dried ginger powder taken pre-workout may improve recovery and reduce delayed onset muscle soreness (DOMS).

Nutritional Strategies for Optimal Performance

In addition to hydration, pre-workout nutrition is crucial. The right balance of macronutrients—carbohydrates, proteins, and fats—can significantly impact your exercise performance and recovery.

Carbohydrates

Carbohydrates are the primary fuel source for high-intensity workouts. They are stored as glycogen in your muscles and liver. Consuming carbs before exercise helps replenish glycogen stores and sustain energy levels. For optimal performance, focus on carbohydrate-rich foods 2-3 hours before exercise, or opt for simpler carbs if you’re eating closer to workout time.

Protein

Protein intake before exercise aids in muscle protein synthesis, enhancing muscle growth and repair. Consuming protein, either alone or with carbs, can improve muscle recovery and performance. Aim for a pre-workout meal with 20-25 grams of protein, such as whey protein, to maximize muscle benefits.

Fats

While fats are a slower source of energy, including a small amount of healthy fats in your pre-workout meal can provide sustained energy. However, avoid high-fat meals immediately before exercise as they can cause digestive discomfort.

Timing Your Pre-Workout Nutrition

Timing is key to maximizing your workout benefits. A complete meal containing carbs, protein, and fats should be consumed 2-3 hours before exercise. If you have less time, a smaller, easily digestible snack with primarily carbs and some protein can be effective. Eating 45-60 minutes before your workout can still provide the necessary energy without causing discomfort.

Choosing the right pre-workout beverage and meal is essential for optimizing your exercise performance and recovery. Whether you prefer water, coconut water, coffee, or specialized sports drinks, understanding your hydration and nutritional needs will help you achieve your fitness goals more effectively. For personalized advice, consult a healthcare provider or a nutritionist to tailor your pre-workout nutrition to your specific needs.

The Fourth of July is usually all about fireworks, BBQs, and patriotic playlists—but let’s not forget another tradition that’s gained popularity in recent years: movie nights at home. Whether you’re winding down from a long day of celebrations or just skipping the crowd to watch classics under the stars, a cozy night in calls for sweatpants, blankets, and of course, snacks.

Popcorn may be the go-to, but this Independence Day, consider breaking from tradition with some revolutionary snack choices. Did you know there are plenty of whole grains you can pop for a lighter, crunchier twist? Sorghum, amaranth, quinoa, and more—these ancient grains bring unique textures and flavors without the pesky hulls that stick in your teeth.

Also Read: These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides Residue

Not All Grains Pop—But They Puff Beautifully

Let’s clear things up: most ancient grains don’t pop into fluffy, buttery clouds like corn does. Instead, they puff when heated. So, if you’re trying them for the first time, expect a toasty crunch rather than big, airy bites. But what they lack in size, they make up for in taste, nutrition, and charm.

1. Sorghum

If you’re new to puffing grains, start with sorghum. It looks like tiny popcorn and delivers a similarly satisfying crunch. Lauren Harris-Pincus, MS, RDN, calls it a “gluten-free, fiber-rich, antioxidant-packed” snack that’s grown right here in the U.S.

Bonus: Sorghum doesn’t have a hull, so there’s zero risk of those annoying popcorn bits in your teeth. Sprinkle it over salads, soups, or even ice cream for an unexpected Fourth of July twist.

2. Amaranth

Amaranth is a quick-popper and packs serious nutrition—think protein, fiber, and minerals. Lisa Richards, nutritionist and author of The Candida Diet, notes that it’s gluten-free and nutrient-dense. Its tiny size makes it ideal for mixing into granola bars, muffins, or DIY cereals. Puffed amaranth adds a fun crunch to yogurt parfaits or fruit bowls at your 4th of July breakfast table.

3. Barley

While barley doesn’t exactly pop, it does crack and puff slightly, resulting in a chewy, nutty snack. It’s not the flashiest grain, but it delivers a mellow, toasted flavor perfect for a post-fireworks wind-down snack.

4. Buckwheat

Puffed buckwheat doesn’t just sound fun—it’s actually delicious. Crunchy and tender, this grain works best as a topping on oatmeal, fresh fruit, or nut-butter toast. If you’re not up for DIY puffing, try pre-puffed options like Lil Bucks for easy snacking.

5. Quinoa

Quinoa pops small, but brings bold flavor. While its shape doesn’t change much, its texture gets light and crisp. Try puffed quinoa on salads, in trail mix, or as a cereal replacement for a healthier holiday breakfast.

Also Read: This Year, Doctor's Day Reminded That Doctors Too Are Humans And Can Get Emotionally Exhausted

How to Puff Ancient Grains?

Puffing ancient grains is surprisingly simple—no oil required! Here’s how to do it:

• Heat a medium saucepan over medium-high heat until a drop of water sizzles and evaporates.

• Add grains in a single layer, and shake the pan frequently.

• Listen and watch: grains will crackle, puff, or lightly brown. Remove promptly to avoid burning.

• Each grain reacts differently to heat, so keep an eye on texture and color. Overheating can result in bitterness.

On Tuesday, the US Food and Drug Administration (FDA) announced a recall of 12,000 pounds of organic bulk blueberries which was distributed by Alma Pal International LLC. According to the agency, the blueberries have been tested positive for Listeria monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.

READ: FDA Recalls Blueberries Over Listeria Risk Ahead of July 4th Festivities

Amid all this, one question that concerns many is how to wash blueberries the right way?

While water alone can remove debris, food scientist Bryan Quoc Le, Ph.D., says, as reported in marthastewart.com that it is not enough to eliminate pathogens or pesticide residue.

However, there are tips and tricks that can remove such residue. For this, your household staples like white vinegar or baking soda can work.

Vinegar's low pH makes it very effective at dissolving certain pesticide residues and inhibiting bacterial growth. Baking soda too works well when it comes to neutralizing bacteria through its alkaline nature. However, it may leave a bitter residue if it is not rinsed properly.

Also Read: Healthier Popcorn Alternatives You Can Try For Your July 4 Movie Nights

Why Isn't It Enough To Just Rinse Blueberries With Water?

Simply rinsing blueberries with water may wash away visible dirt, but it’s not enough to tackle bacteria, mold, or pesticide residues. According to Le, using vinegar or baking soda is more effective, as both alter the pH of the berry’s surface—creating an environment that disrupts microbial growth and helps extend shelf life better than neutral water.

Washing Trick: Why Do Baking Soda and Vinegar Work?

Baking Soda

As an alkaline cleaner, baking soda is effective against a different range of bacteria. However, it may leave a slightly bitter residue if not rinsed off thoroughly.

Vinegar

White distilled vinegar is ideal for cleaning produce. Its acidity helps break down certain pesticides—especially those with a basic pH—and inhibits bacterial growth. “It’s the pH that matters, not the vinegar type,” says Dr. Le. Apple cider vinegar works too, but white vinegar is more affordable and equally effective.

How To Clean Blueberries The Right Way?

For vinegar wash, follow these steps:

• Start with mixing 3 parts cold water to 1 part white vinegar. Use a large bowl to mix properly.

• Now, add blueberries and let it soak for 5 to 10 minutes.

• Wash your hands and then you can then wash the blueberries thoroughly, rub it with your hands to help loosen debris.

• Once done, drain the water and wash the blueberries again with running cold water to remove any vinegar residue

• Dry completely on a clean dish towel or paper towel before you store it in the refrigerator.

For baking soda wash, follow these steps:

• In a large bowl, dissolve 1 teaspoon of baking soda in 2 cups of cold water. Stir well until fully mixed.

• Gently add the blueberries to the solution and let them soak for 5 to 10 minutes. This helps loosen dirt, bacteria, and pesticide residues.

• Drain the berries and rinse them well under cool running water to remove any remaining baking soda.

• Spread the blueberries out on a clean dish towel or paper towels and pat them dry. Let them air dry completely before storing in the refrigerator to prevent mold growth.

Note: Make sure you do not soak the blueberries for longer than 15 minutes. Food scientist warns that the skin can begin to degrade if the blueberries are soaked for too long and it can cause flavors to dissolve in the cleaning solution.

When it comes to saving time, we have built many things, from quicker transportation to smart home appliances. These things reduce not just the process as well as the effort so that we can focus on more important things. Similarly, protein bars were not only an easy but also efficient way to get your daily nutrient intake. However, are they as healthy as they seem?

Less Protein, Lower Quality?

A new study published in Scientific Reports (Nature) raises questions about the actual nutritional value of many protein bars. The study found that a significant number of the 1,600+ bars tested contained less protein than advertised. Even more concerning, the quality of the protein in most bars was often poor, impacting how well your body can absorb it.

What the Study Found?

Researchers looked at information from a large online database of food products. They started with about 4,600 protein bars. Many of these bars were from the U.S., so it's likely that a lot of the 1,641 bars they ultimately tested are available where you shop. The researchers divided the bars into groups based on their protein type:

• Only plant protein (like from peas or rice)
• Only animal protein (like from milk)
• A mix of milk, egg, and soy protein
• A mix of milk, collagen, and soy protein

Many bars weren't actually "high protein"

While most bars got at least 20% of their calories from protein, about one-fifth of them didn't. This standard is actually stricter than what our food authorities consider "good" or "excellent" sources of nutrients.

Protein in some bars was hard to digest

How well the protein in the bars could be digested varied a lot, from less than half to over three-quarters. Surprisingly, some bars with proteins generally considered "high-quality" (like animal protein or soy) were harder to digest. High-quality proteins are important because they contain all the necessary building blocks your body can't make itself, and they're usually well-absorbed for muscle repair and growth.

Protein Bars: Go or No Go

Because so many people are trying to eat more protein, it's easy to think all protein bars are healthy. But this new study shows an important truth: the overall nutrition of a food can't always be judged by just one thing, like its protein content. Even if a bar has good protein, your body might not fully use it.

It's also worth remembering that protein bars are often highly processed. Eating a lot of these ultra-processed foods might be linked to health problems like a higher risk of obesity, heart disease, and type 2 diabetes.

On the other hand, for some people, protein bars can be very useful. If you have higher protein needs, or if your appetite isn't great (maybe due to medication or illness), a protein bar offers a convenient way to get a protein boost in a small serving. But even then, they shouldn't be your only protein source; they should be a supplement.

For better quality protein in a less processed form, consider options like Greek yogurt, cottage cheese, hard-boiled eggs, jerky, nuts, and seeds. These also offer other good nutrients like calcium, healthy fats, and fiber.

How to Pick a Healthier Protein Bar

If you still want to choose a protein bar, here are some tips:

Look for higher protein

Even if other ingredients affect how well protein is digested, it's still smart to choose bars with more protein. Ideally, this protein should come from animal sources like whey or milk, or from plant sources like soy or pea.

Check for low added sugar

While there isn't a strict rule for "low" added sugars, it's recommended to keep your added sugar intake to less than 10% of your total daily calories.