NUTRITION u Evidence Based

Carb Loading: How to Do

It + Common Mistakes
By Grant Tinsley, Ph.D., CSCS,*D, CISSN on
July 5, 2023

Your body uses carbs to supply you

with energy when you exercise.
Some people may use carb loading
to improve exercise performance,
but it’s not necessary for all types of
activities.

Many active people want to improve the way

they feel and perform during exercise.

It is well-known that the right nutrition

strategies can help you accomplish these
goals.

Carb loading is one of the most common of

these nutritional tools, often used by athletes
to improve their performance.

It involves adjusting your diet and physical

activity levels to boost the amount of
carbohydrates stored in your body.
:
 However, there are several common mistakes
to avoid when using this strategy.

This article explains carb loading, discusses

common mistakes and gives recommendations
for how to do it properly.
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What Is Carb Loading?

Carbohydrates are a very important source of

fuel for your body.
:
 During many types of exercise, your body uses
stored carbs to provide you with energy (1 ).

In the body, carbohydrate stores are called

glycogen. This glycogen is mostly found in two
places: your liver and muscles (2 ).

Carb loading is simply a nutritional strategy to

increase the glycogen stored in your body
above its normal amount (3 ).

This typically involves several days of eating

more carbs than usual while also decreasing
exercise to reduce the amount of carbs you are
using.

The number of carbs you can eat ranges from

2.3–5.5 grams per pound (5–12 grams per kg)
of body weight per day. If you weighed 154
pounds (70 kg), that would work out to 350–
840 grams of carbs per day (3 ).

People often use carb loading before certain

athletic events or competitions because of the
importance of carbs as a fuel source during
exercise (4 ).

However, it only improves performance for

certain types and durations of exercise.

Specifically, it may be appropriate for exercise

that leads to large decreases in the amount of
glycogen in your muscles, such as prolonged
biking or running (5 , 6 ).

In these types of exercise, fatigue can occur

:
 when glycogen levels get too low (7 ).

Research has shown that carb loading may

reduce fatigue and improve performance by 2–
3% for exercise lasting more than 90 minutes
(7 ).

However, it is probably not effective for shorter

durations of exercise or types of exercise that
involve short bursts of activity, including weight
training (7 , 8 , 9 ).

Summary Your body stores carbs in

the form of glycogen. Carb loading is a
strategy to increase your
glycogen stores and improve exercise
performance. It may be effective in
events lasting more than 90 minutes,
but it’s probably unnecessary for
shorter durations.

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Types of Carb Loading

There are a few different types of carb loading,
but all strategies involve increasing the number
of carbs you eat and temporarily decreasing
the amount you exercise.

Each of these programs is designed to be

:
 completed in the days immediately prior to an
athletic event or competition.

Here are several specific protocols that have

been developed over the last 50 years (10).

Classic 6-Day

During the first three days of this program, you

exercise while consuming a low-carb diet that
gets about 15% of its calories from carbs (5 ).

The combination of exercise and low

carbohydrate intake decreases your body’s
glycogen stores.

During days four to six of this program, you

consume a high-carb diet that gets about 70%
of its calories from carbs. You also reduce
exercise on day four and perform no exercise
on days five and six.

Although experts once believed the initial

“depletion” phase helped the body produce
more glycogen once carbohydrates were
eaten again, newer research shows it may not
be necessary (11 ).

6-Day

For the first three days, this program involves

eating a moderate-carb diet that gets about
50% of its calories from carbs. This is followed
by three days of a high-carb diet, with about
70% of calories from carbs (8 ).
:
 Throughout these six days, you gradually
decrease the amount you exercise. During
days four to six, you only perform 0–20
minutes of exercise per day.

Classic 3-Day

This program is shorter and simpler than the

six-day programs.

At the beginning of the three days, you perform

one exercise session until your body is
exhausted (10).

For the remainder of the three days, you

perform no exercise while consuming a high-
carb diet that gets about 70% of its calories
from carbs.

Modified 3-Day

This program is identical to the classic three-

day program, but you do not perform the
exercise session at the beginning.

Instead, you simply do not exercise for three

days, while increasing the number of carbs you
eat (12 ).

Research on this program used a carbohydrate

intake of 4.5 grams per pound (10 grams per
kg) of body weight per day. This would be
about 700 grams of carbs if you weighed 154
pounds (70 kg).
:
 1-Day

The one-day program is the simplest of them

all.

You do not exercise for one day, and you

consume a high-carb diet of about 4.5 grams
per pound (10 grams per kg) of body weight
(11 ).

Summary There are several

specific carb loading programs. The
major differences between them are
their
durations and the amounts of exercise
they include. All programs use a
short-term high-carb diet while
temporarily decreasing exercise.

The Most Common Mistakes

Before you start a carb-loading program, there
are several common carb-loading mistakes you
should be aware of.

Carb Loading When You Don’t Need

To

One major mistake is using carb loading when

you don’t need to.
:
 Research has found it can be beneficial for
exercise lasting more than 90 minutes (3 ).

However, there may be no benefit for slightly

shorter durations of exercise, including events
lasting 60–90 minutes (7 , 8 ).

What’s more, it is probably unnecessary for

weight training or other exercise involving
short bursts of activity (9 ).

Some research found that carb loading with 3

grams per pound (6.5 grams per kg) of body
weight each day did not improve performance
on an explosive jump squat exercise,
compared to 2 grams per pound (4.4 grams per
kg) (13 ).

Other studies showed that carb loading did not

improve performance during high-intensity
cycling lasting less than 20 minutes (14 , 15 ).

If you are recreationally active but don’t

compete or perform long training sessions,
carb loading is probably not necessary for you.

What’s more, if you carb load when you don’t

need to, you may end up changing your normal
diet unnecessarily or consuming more calories
than your body needs.

Eating Too Much Fat

While fat can be part of a balanced diet, it may

be beneficial to limit how much of it you eat
during carb loading (10).
:
 Since you’re increasing your carb intake,
reducing your fat intake can help you avoid
eating too many calories. Eating too much
could cause weight gain or leave you feeling
sluggish.

Some people make the mistake of choosing

foods that are high in both carbohydrates and
fat, rather than just carbs.

For example, many desserts such as chocolate,

ice cream and cookies fall into this category, as
well as creamy pasta sauces and buttery
breads.

When you’re carb loading, it may be best to

choose high-carb foods that are low in fat to
avoid consuming too many calories. Checking
the nutrition information of foods you eat can
help.

Eating Too Much Fiber

Eating high-fiber foods could also be

detrimental. Although fiber is part of a healthy
diet, too much fiber during carb loading can
cause stomach discomfort in some individuals
(10).

Carb loading is a unique time when it could be

better to choose white bread or pasta over
whole wheat. During this time, you should
probably also avoid high-fiber foods like beans.

Overall, it may be best to choose lower-fiber

carbohydrate sources to avoid the possibility of
:
 fullness or stomach discomfort during exercise.

As with low-fat foods, you can check the

nutrition information on foods you eat to be
sure they aren’t high in fiber.

Eating the Wrong Amount of Carbs

Another possible mistake is not knowing if you

are eating the right amount of carbohydrates.
Without recording what you eat, you may be
eating too much or too little.

Experts often recommend that people who are

carb loading eat 2.3–5.5 grams of carbs per
pound (5–12 grams per kg) of body weight per
day. Recording your food intake can help you
make sure you are eating the right amount
(3 ).

If you don’t eat enough carbs, this means you

didn’t carb load, even if you thought you did.

However, if you eat more carbs than

necessary, you may have changed your diet
too much or simply eaten too many calories.

In the end, it is best to record your food intake

and calculate how many carbs you’re eating.

As your experience grows, you may not need

to do this anymore. However, it is a good idea
for beginners.

Eating New or Unusual Foods

:
 It can be a mistake to introduce new or unusual
foods during carb loading.

The days before your event or competition are

important, and having an upset stomach due to
unfamiliar foods can spoil your experience and
exercise performance.

Because of this, you should choose foods that

are familiar to you — in addition to being high-
carb, low-fat and low-fiber.

Exercising Too Much

Lastly, failing to decrease or “taper” the

amount of exercise you perform during carb
loading could limit the extent to which your
glycogen stores increase during your high-carb
diet.

Summary Common mistakes include

carb loading when you don’t need to,
choosing foods that are too high in fat
or
fiber, not knowing how many carbs
you are eating, introducing new or
unusual
foods and failing to taper the amount
you exercise.

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:
 How to Carb Load Properly
If you are considering using carb loading
before an upcoming competition or athletic
event, there are a few things you should think
about.

Make Sure You’ll Actually Benefit from

a Carb Load

Before you launch into carb loading, consider

whether the type and duration of exercise you
are doing requires it.

If you will be performing exercise lasting more

than 90 minutes without breaks, such as
running or cycling, you may benefit from this
nutrition strategy.

If your exercise is shorter or involves many

breaks, such as weight training, carb loading is
:
 probably not necessary.

Figure Out How Many Carbs You

Typically Consume

If you record all the food you eat for several

days using a food-tracking app or the nutrition
labels on your food, you can calculate your
current daily carbohydrate intake.

Then you can divide the grams of carbs you eat

each day by your weight to compare your
current intake to carb loading
recommendations.

For example, if you weigh 154 pounds (70 kg)

and you normally eat 300 grams of carbs per
day, then you are consuming 1.9 grams per
pound (4.2 grams per kg) of carbs per day.

People who are carb loading may eat 2.3–5.5

grams of carbs per pound (5–12 grams per kg)
of body weight per day. That said, experts
often recommend a more limited range of 3.6–
4.5 grams per pound (8–10 grams per kg) (3 ,
10).

Based on these recommendations, you would

need to eat approximately double the amount
of carbs you would normally.

Make Sure to Increase Only Carbs, Not

Fat

Remember that when you increase your carb

intake, you may need to decrease your fat
:
 intake so that you don’t eat too many calories
leading up to your event.

Avoid choosing foods that are high in both

carbs and fats, such as desserts, pasta with
creamy sauce, pastries and similar items.

Choose the Duration of Your Carb

Load

As discussed, carb loading programs can last

from one to six days. It may be a good idea to
start with a simple program lasting between
one and three days.

For example, you could simply increase your

carb intake to around 3.6 grams per pound (8
grams per kg) of body weight per day and
decrease your exercise one to three days
before your event.

You could also practice several different types

of carb loading during training and keep notes
to decide which helped you feel and perform
your best.

Generally, it is best to experiment during your

training rather than right before a real
competition. That way, you can decide what
will work best before your big event.

Focus on Familiar Foods

Lastly, it may be best to focus on familiar foods

during carb loading. Unusual foods could upset
your stomach and impair your performance.
:
 Commonly recommended foods include pasta,
bread, fruits and fruit juices, smoothies, cereals
and other high-carb, low-fat foods.

Once you have your nutrition plan set, you

need to remember to taper your exercise in the
days leading up to your event or competition.

The combination of eating more carbs and

using less of your body’s carb stores will help
produce the highest levels of glycogen in your
body.

Summary Before you start carb

loading, consider whether you will
benefit from it. You should also figure
out
how many carbs you normally eat so
you know how much to change your
regular
diet. Deciding the right duration for
carb loading is also important.

Foods to Eat and Avoid During

Carb Loading
To get the recommended amount of
carbohydrates, you should focus on foods that
are high-carb, low-fat and don’t have too much
fiber.
:
 Foods to Eat

Low-fiber cereals
Fruit juices

White noodles with marinara sauce

White bread

Fruit jelly
White rice

Fruit smoothies
Skinned white potatoes

Applesauce
Pretzels

Fruit, including bananas, oranges and

watermelon

White flour, used in cooking

Sherbet or popsicles

Sports drinks
Low-fat energy bars

Of course, it is also important to have protein to

support your muscles. Try to focus on lean
protein sources, such as fish, lean cuts of meat
or poultry and fat-free dairy.

What’s more, eat foods you enjoy and that are

familiar to you. Try to find the best compromise
between the recommendations and foods you
enjoy.

Many people eat high-carb foods that are high-

fat too. It is best to avoid these during carb
:
 loading.

Foods to Avoid

Below are some examples of foods that may

seem high-carb but are also high-fat and
therefore inappropriate for carb loading.

Creamy sauces, such as Alfredo sauce

Muffins

Crackers
Chips

Cookies
Pizza

Brownies
Ice cream

Pastries
French fries

Donuts
Certain energy bars

Also, many foods that are a great part of your

normal diet may be high in fiber. You should
limit or remove these foods from your diet
during carb loading.

They include:

Beans

Lentils
Split peas
:
 Whole-wheat pasta
Bran flakes

Oatmeal
Raspberries

Artichoke
Green peas

Chickpeas
Chia seeds

Broccoli

These lists are not comprehensive. To find the

best high-carb options for your diet, check the
nutrition information for the foods you normally
eat.

Summary During carb loading, you

should focus on eating high-carb, low-
fat and low-fiber foods that are familiar
and enjoyable. Using the lists above
can get you started, but you should
also
review the nutrition facts for your
favorite foods.

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:
 The Bottom Line
Carb loading is a nutrition strategy to increase
exercise performance.

A typical program lasts one to six days before

an athletic event or competition.

Carb loading involves two major components:

increasing the carbs you eat and decreasing
the amount you exercise.

Carb intake can range from 2.3–5.5 grams per

pound (5–12 grams per kg) of body weight per
day, but experts often recommend a narrower
range of 3.6–4.5 grams per pound (8–10 grams
per kg).

Carb loading may improve performance for

exercise lasting more than 90 minutes, but it’s
probably unnecessary for shorter-duration
activities.

This strategy may not be useful for you if you

are recreationally active but not an athlete or
:
 competitor in long-duration events.

When you carb load, it may be best to choose

familiar foods that are high-carb and low-fat.
You may also need to limit your fiber intake
during these days.

If you perform long-duration exercise, you may

want to experiment with carb loading before
your next event to see if it can boost your
performance.

How we reviewed this article:

HISTORY

Our experts continually monitor the health and

wellness space, and we update our articles
when new information becomes available.
Current Version

Jul 5, 2023

Written By
Grant Tinsley, Ph.D., CSCS,*D, CISSN

Edited By
Sarah Matysiak

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:
 NUTRITION u Evidence Based

Pre-Workout Nutrition:
What to Eat Before a
Workout
Medically reviewed by Amy Richter, RD,
Nutrition — By Arlene Semeco, MS, RD —
Updated on November 21, 2022

What to eat Timing Examples

Supplements Hydration Bottom line

We include products we think are useful

for our readers. If you buy through links
on this page, we may earn a small
commission or other tangible benefit.
Wellos and Healthline Media are owned
by RVO Health. Here’s our process.

How we vet brands and products

Pairing carbs with protein before

workouts can help improve
performance and recovery. Staying
hydrated is also important and
certain supplements like creatine or
caffeine might be beneficial.

Athletes and fitness enthusiasts are always

looking for ways to improve their performance
:
 and achieve their goals.

Good nutrition can help your body perform

better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not

only help you maximize your performance but
also minimize muscle damage (1 ).

Here is everything you need to know about

pre-workout nutrition.

Image credit: 365mm/Stocksy/Adobe Stock

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:
 Knowing what to eat is
important
Fueling your body with the right nutrients prior
to exercise will give you the energy and
strength you need to perform better.

Each macronutrient has a specific role before a

workout. However, the ratio in which you need
to consume them varies by the individual and
type of exercise (1 ).

Below is a brief look at the role of each

macronutrient.

Carbs

Your muscles use the glucose from carbs for

fuel.

Glycogen is the way the body processes and

:
 stores glucose, mainly in the liver and muscles.

For short and high intensity exercise, your

glycogen stores are your muscles’ main source
of energy (1 ).

But for longer exercises, the degree to which

carbs are used depends on several factors.
These include the intensity, type of training,
and your overall diet (1 ).

Your muscles’ glycogen stores are limited. As

these stores become depleted, your output
and intensity diminish (1 ).

Studies have consistently shown that carbs can

increase glycogen stores and utilization while
boosting carb oxidation during exercise (2 ).

Carb loading, which involves consuming a high

carb diet for 1–7 days, is a well-known method
to maximize glycogen stores (3 , 4 ).

Protein

Many studies have documented the potential

of pre-workout protein consumption to improve
athletic performance.

Eating protein (alone or with carbs) prior to

exercise has been shown to increase muscle
protein synthesis (5 ).

One small study found that consuming 25

grams (g) of whey protein before exercise
enhanced whole body anabolism, or muscle
:
 growth, compared to a placebo (6 ).

Other benefits of eating protein before

exercise include (6 , 7 , 8 , 9 ):

increased muscle mass

improved muscle recovery

increased strength and lean body mass
enhanced muscle performance

Fat

While glycogen is used for short and high

intensity bouts of exercise, fat is the source of
fuel for longer and moderate-to-low intensity
exercise (10 ).

Some studies have investigated the effects of

fat intake on athletic performance. However,
these studies looked at high fat diets over a
long period, rather than prior to exercise (11 ).

For example, one review found that following a

low carb, high fat diet could improve body
composition and increase maximal oxygen
uptake when paired with high intensity interval
training (HIIT) (12 ).

SUMMARY

Carbs help maximize glycogen stores

for high intensity exercise, while fat
helps fuel your body for longer, less
intense workouts. Meanwhile, protein
:
 improves muscle protein synthesis and
aids recovery.

» MORE: Learn how to lose weight the healthy

way, the Wellos™ way
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The timing of your pre-workout

meal is key
The timing of your meal is also an important
aspect of pre-exercise nutrition.

To maximize the results of your training, try to

eat a complete meal containing carbs, protein,
and fat 2–3 hours before you exercise.

This is especially important for longer

workouts, as evidence suggests that pre-
exercise meals don’t significantly impact
performance during workouts with a duration
of less than 1 hour (1 , 13 , 14 ).

However, in some cases, you may not be able

:
 to get in a full meal 2–3 hours before working
out.

In that case, then you can still eat a decent pre-

workout meal. However, keep in mind that the
sooner you eat before your workout, the
smaller and simpler the meal should be.

If you eat 45–60 minutes prior to your workout,

choose foods that are simple to digest and
contain mainly carbs and some protein.

This will help prevent any stomach discomfort

during exercise.

SUMMARY

It’s recommended to consume a full

meal 2–3 hours before your workout.
For meals eaten closer to your
workout, choose simpler carbs and
some protein.

Some examples of pre-workout

meals
Which foods and how much to eat depends on
the type, duration, and intensity of your
workout.

A good rule of thumb is to eat a mixture of

carbs and protein prior to exercise (1 ).
:
 Here are some examples of balanced pre-
workout meals:

If your workout starts within 2–3 hours

or more

sandwich on whole-grain bread, lean

protein, and a side salad
egg omelet and whole-grain toast topped
with avocado spread and a cup of fruit
lean protein, brown rice, and roasted
vegetables

If your workout starts within 2 hours

protein smoothie made with milk, protein

powder, banana, and mixed berries
whole-grain cereal and milk
a cup of oatmeal topped with banana and
sliced almonds

natural almond butter and fruit preserve

sandwich on whole-grain bread

If your workout starts within an hour or

less

Greek yogurt and fruit

nutrition bar with protein

a piece of fruit, such as a banana, orange,
or apple

Keep in mind that you don’t need to eat many

pre-workout meals at different times and can
:
 just choose one of these.

For best results, experiment with different

timings and nutrient compositions.

SUMMARY

A combination of carbs and protein is

recommended for pre-workout meals.
Which foods and how much you
should eat can vary based on the type,
duration, and intensity of your
workout.

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Supplements can also be useful

before exercise
Supplement use is common in sports. These
products may enhance performance, improve
strength, increase lean body mass, and reduce
fatigue.
:
 Below are some of the best pre-workout
supplements.

Creatine

Creatine is probably the most commonly used

sports supplement.

It has been shown to increase muscle mass,

muscle fiber size, muscle strength, and power,
all while delaying fatigue (15 , 16 ).

Even though it’s beneficial to take creatine

before a workout, it seems to be even more
effective when taken after a workout (17 ).

Taking 3–5 g of creatine monohydrate per day

is effective (15 ).

Caffeine

Among many other benefits, caffeine has been

shown to improve performance, increase
strength and power, help reduce feelings of
fatigue, and stimulate fat burning (18 , 19 ).

Caffeine can be consumed in coffee, tea, and

energy drinks, but it can also be found in pre-
workout supplements and pills.

It doesn’t really matter how you consume it, as

its effects on performance are usually the
same.

Caffeine’s peak effects are seen 90 minutes

after consumption. However, it has been
:
 shown to be effective even when ingested 15–
60 minutes prior to exercise (19 ).

Branched-chain amino acids (BCAAs)

BCAAs refer to the essential amino acids

valine, leucine, and isoleucine.

Studies have shown that taking BCAAs before

workouts helps decrease muscle damage and
increase muscle protein synthesis (20 , 21 ).

Most benefits of BCAAs have been observed in

doses of at least 91 milligrams (mg) per pound
(lb.) of body weight, or 200 mg per kilogram
(kg) (22 ).

For a person that weighs 165 lbs. (75 kg), this

means that you would need to consume
around 15 g of BCAAs per day.

Beta-alanine

Beta-alanine is an amino acid that increases

your muscle stores of carnosine. It has been
shown to be most effective for short and high
intensity exercises.

It does this by increasing exercise capacity and

muscle endurance while reducing fatigue (23 ,
24 ).

The recommended daily dose is 4–6 g, which

should be taken for at least 2–4 weeks (23 ).

Multi-ingredient pre-workout
:
 supplements

Some people prefer products that contain a

blend of the supplements mentioned above.

The combination of these ingredients may

have synergistic effects and improve
performance significantly (25 ).

Caffeine, creatine, beta-alanine, branched-

chain amino acids, arginine, and B vitamins are
among the most commonly used ingredients in
these products (25 , 26 ).

These pre-workout supplements have been

shown to increase work output, strength,
endurance, anaerobic power, reaction time,
focus, and alertness (25 , 26 ).

The particular dose depends on the product,

but it’s generally recommended to take them
about 30–45 minutes before exercise.

SUMMARY

Creatine, caffeine, BCAAs, and beta-

alanine are often recommended
before a workout. Multi-ingredient pre-
workout supplements combine many
different ingredients for optimal
benefits.

Hydration is also crucial

:
 Your body needs water to function.

Good hydration has been shown to sustain and

even enhance performance, while dehydration
has been linked to significant decreases in
performance (27 , 28 ).

It’s recommended to consume both water and

sodium before exercise. This will improve fluid
balance (29 , 30 ).

The American College of Sports Medicine

(ACSM) recommends drinking beverages
slowly at least 4 hours before exercise. If you
don’t produce urine or your urine is dark or
concentrated, you should drink slightly more
about 2 hours before exercise (31).

Additionally, they recommend consuming a

beverage or snack that contains sodium to
help retain fluids (31).

SUMMARY

Water is important for performance. It’s

recommended to drink water and
sodium-containing beverages before
exercise to promote fluid balance and
prevent excessive fluid loss.

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:
 Putting it all together
To maximize your performance and recovery,
it’s important to fuel your body with the right
nutrients before a workout.

Carbs help maximize your body’s ability to use

glycogen to fuel short and high intensity
exercises, while fat helps fuel your body for
longer exercise sessions.

Eating protein helps improve muscle protein

synthesis, prevent muscle damage, and
promote recovery.

Good hydration is also linked to enhanced

performance.

Pre-workout meals can be eaten 3 hours to 30

minutes before a workout. However, choose
foods that are easy to digest, especially if your
workout starts in 1 hour or less. This will help
you avoid stomach discomfort.

Additionally, many different supplements can

:
 aid performance and promote recovery.

At the end of the day, simple pre-workout

nutrition practices can go a long way in helping
you perform better and recover faster.
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Last medically reviewed on November 21, 2022

How we reviewed this article:

HISTORY

Our experts continually monitor the health and

wellness space, and we update our articles
when new information becomes available.

Current Version
:
 Current Version

Nov 21, 2022

Written By
Arlene Semeco

Edited By
Rachael Ajmera, MS, RD

Medically Reviewed By
Amy Richter, MS, RD

May 31, 2018

Written By
Arlene Semeco

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:
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it before! Learn…
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 How Long Should You Wait to
Exercise After Eating?
By Daniel Preiato, RD, CSCS

While it's important to properly fuel your body

for your workouts, some people experience…
side effects when eating too close to
exercising. This…
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Post-Workout Nutrition: What

to Eat After a Workout
By Arlene Semeco, MS, RD and Celia Shatzman

Eating the right foods after workouts is

important for muscle gain, recovery, and…
performance. Here is a guide to optimal post-
workout nutrition.
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 7 Benefits of High Intensity
Interval Training (HIIT)
By Grant Tinsley, Ph.D., CSCS,*D, CISSN and
Tyler Read, BSc, CPT

High intensity interval training (HIIT) involves

short bursts of intense exercise alternated wit…
recovery periods. Here are 7 health benefits of
HIIT.
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The 7 Best Pre-Workout

Supplements to Try
By Grant Tinsley, Ph.D., CSCS,*D, CISSN

When considering a pre-workout supplement,

it's important to consider your goals and the…
type of exercise you do. Here are 7 of the best
pre-workout…
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 Vitamins for Muscle Recovery
By Alina Petre, MS, RD (NL)

When it comes to sports, injuries are an

unfortunate part of the game. Here are 14…
foods and supplements to help you recover
from an injury more…
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What Is a Liver Shrinking Diet

and Who Needs to Be On
One?
A liver shrinking diet limits carbohydrates and
fats. A doctor may recommend this type of di…
before you undergo weight loss surgery. Learn
more.
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 What Is the Ice Hack Diet and
Can It Help You Lose Weight?
Medically reviewed by Amy Richter, RD

The ice hack diet focuses on eating cold foods

to speed up your metabolism. But research…
suggests this may not be very effective.

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