What To Eat, Take, And Do Before A Workout
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What to eat, take, and do before a workout
We’ve previously written about how to recover quickly after a workout:
Overdone It? How To Speed Up Recovery After Exercise
Today we’ll look at the flipside: how to prepare for exercise.
Pre-workout nutrition
As per what we wrote (and referenced) above, a good dictum is “protein whenever; carbs after”. See also:
Pre- versus post-exercise protein intake has similar effects on muscular adaptations
It’s recommended to have a light, balanced meal a few hours before exercising, though there are nuances:
International society of sports nutrition position stand: nutrient timing
Hydration
You will not perform well unless you are well-hydrated:
Influence of Dehydration on Intermittent Sprint Performance
However, you also don’t want to just be sloshing around when exercising because you took care to get in your two litres before hitting the gym.
For this reason, quality can be more important than quantity, and sodium and other electrolytes can be important and useful, but will not be so for everyone in all circumstances.
Here’s what we wrote previously about that:
Are Electrolyte Supplements Worth It?
Pre-workout supplements
We previously wrote about the use of creatine specifically:
Creatine: Very Different For Young & Old People
Caffeine is also a surprisingly effective pre-workout supplement:
International society of sports nutrition position stand: caffeine and exercise performance
Depending on the rate at which you metabolize caffeine (there are genes for this), the effects will come/go earlier/later, but as a general rule of thumb, caffeine should work within about 20 minutes, and will peak in effect 1–2 hours after consumption:
Nutrition Supplements to Stimulate Lipolysis: A Review in Relation to Endurance Exercise Capacity
Branched Chain Amino Acids, or BCAAs, are commonly enjoyed as pre-workout supplement to help reduce creatine kinase and muscle soreness, but won’t accelerate recovery:
…but will help boost muscle-growth (or maintenance, depending on your exercise and diet) in the long run:
Where can I get those?
We don’t sell them, but here’s an example product on Amazon, for your convenience
There are also many multi-nutrient pre-workout supplements on the market (like the secondary product offered with the BCAA above). We’d need a lot more room to go into all of those (maybe we’ll include some in our Monday Research Review editions), but meanwhile, here’s some further reading:
The 11 Best Pre-Workout Supplements According to a Dietitian
(it’s more of a “we ranked these commercial products” article than a science article, but it’s a good starting place for understanding about what’s on offer)
Enjoy!
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How To En-Joy Life (With Long-Term Benefits)
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New Year’s Dissolutions?
We have talked previously about:
The Science Of New Year’s Pre-Resolutions
…and here we are now at the end of the first week of January; how’s it going?
Hopefully, based on that article, it’s been going just great since December! For most people, statistically speaking, it hasn’t.
Around now is typically when many people enter the “bargaining” stage of New Year’s Resolutions, which at this point are often in serious danger of becoming New Year’s Dissolutions.
What’s important, really?
When trying to juggle potentially too many new items, it’s important to be able to decide where to focus one’s efforts in the case of needing to drop a ball or two.
First, the laziest way…
The path of least resistance
This is perhaps most people’s go-to. It, without too much thought, drops whatever feels most onerous, and continues with what seems easiest.
This is not a terrible approach, because what we enjoy, we will be more likely to continue. But it can be improved upon, while still getting that benefit.
Marie Kondo your
resolutionsvaluesInstead of throwing out the new habits that “don’t spark joy”, ask yourself:
“What brings me joy?”
…because often, the answer is something that’s a result of a thing that didn’t “spark joy” directly. Many things in life involve delayed gratification.
Let’s separate the [unwanted action] from the [wanted result] for a moment.
Rather than struggling on with something unpleasant for the hope of joy at the end of the rainbow, though, give yourself permission to improve the middle bit.
For example, if the idea of having lots of energy and good cardiovascular fitness is what prompted you to commit to those 6am runs each morning (but they’re not actually joyous in your experience), what would be more fun and still give you the same benefit?
Now that you know “having lots of energy and good CV fitness” is what sparks joy, not “getting up to run at 6am”, you can change lanes without pulling off the highway entirely.
Maybe a dance class will be more your speed, for example.
The key here is: you’ll have changed your resolution, without breaking it in any way that mattered
Want more ways to keep on track without burning out?
Who doesn’t? So, check out:
How To Keep On Keeping On… Long Term!
Enjoy!
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The Liver Cure – by Dr. Russell Blaylock
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We’ve written before about How To Unfatty A Fatty Liver, but there’s a lot more that can be said in a book that we couldn’t fit into our article.
In this book, Dr. Blaylock looks at the causes and symptoms of liver disease, the mechanisms behind such, and how we can adjust our dietary habits (and other things) to do better for ourselves.
While the book’s primary focus is on diet, he does also look at medications (especially: those that hinder liver health, which are many, including simple/common stuff like Tylenol and similar), and the effects of different lifestyle choices, including ones that aren’t diet-related.
Because most people’s knowledge of liver disease starts and ends at “don’t drink yourself to death”, this book is an important tome of knowledge for actually keeping this critical organ in good order—especially since symptoms of liver disease can initially be subtle, and slow to show, often escaping notice until it’s already far, far worse than it could have been.
Many people find out by experiencing liver failure.
The writing style is… A little repetitive for this reviewer’s preference, but it does make sure that you won’t miss things. Also, when it comes to supplements, he repeatedly recommends a particular company, and it’s not clear whether he has a financial interest there. But the actual medical information is good and important and comprehensive.
Bottom line: if you’d like to keep your liver in good health, this is a book that will help you to do just that.
Click here to check out The Liver Cure, and keep yours working well!
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How Useful Are Our Dreams
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What’s In A Dream?
We were recently asked:
❝I have a question or a suggestion for coverage in your “Psychology Sunday”. Dreams: their relevance, meanings ( if any) interpretations? I just wondered what the modern psychological opinions are about dreams in general.❞
~ 10almonds subscriber
There are two main schools of thought, and one main effort to reconcile those two. The third one hasn’t quite caught on so far as to be considered a “school of thought” yet though.
The Top-Down Model (Psychoanalysts)
Psychoanalysts broadly follow the theories of Freud, or at least evolved from there. Freud was demonstrably wrong about very many things. Most of his theories have been debunked and ditched—hence the charitable “or at least evolved from there” phrasing when it comes to modern psychoanalytic schools of thought. Perhaps another day, we’ll go into all the ways Freud went wrong. However, for today, one thing he wasn’t bad at…
According to Freud, our dreams reveal our subconscious desires and fears, sometimes directly and sometimes dressed in metaphor.
Examples of literal representations might be:
- sex dreams (revealing our subconscious desires; perhaps consciously we had not thought about that person that way, or had not considered that sex act desirable)
- getting killed and dying (revealing our subconscious fear of death, not something most people give a lot of conscious thought to most of the time)
Examples of metaphorical representations might be:
- dreams of childhood (revealing our subconscious desires to feel safe and nurtured, or perhaps something else depending on the nature of the dream; maybe a return to innocence, or a clean slate)
- dreams of being pursued (revealing our subconscious fear of bad consequences of our actions/inactions, for example, responsibilities to which we have not attended, debts are a good example for many people; or social contact where the ball was left in our court and we dropped it, that kind of thing)
One can read all kinds of guides to dream symbology, and learn such arcane lore as “if you dream of your teeth crumbling, you have financial worries”, but the truth is that “this thing means that other thing” symbolic equations are not only highly personal, but also incredibly culture-bound.
For example:
- To one person, bees could be a symbol of feeling plagued by uncountable small threats; to another, they could be a symbol of abundance, or of teamwork
- One culture’s “crow as an omen of death” is another culture’s “crow as a symbol of wisdom”
- For that matter, in some cultures, white means purity; in others, it means death.
Even such classically Freudian things as dreaming of one’s mother and/or father (in whatever context) will be strongly informed by one’s own waking-world relationship (or lack thereof) with same. Even in Freud’s own psychoanalysis, the “mother” for the sake of such analysis was the person who nurtured, and the “father” was the person who drew the nurturer’s attention away, so they could be switched gender roles, or even different people entirely than one’s parents.
The only real way to know what, if anything, your dreams are trying to tell you, is to ask yourself. You can do that…
- by reflection and personal interrogation (see for example: The Easiest Way To Take Up Journaling)
- or by externalising parts of your subconscious (as in Internal Family Systems therapy)
- or by talking directly to your subconscious where it is, by means of lucid dreaming.
The idea with lucid dreaming is that since any dream character is a facet of your subconscious generated by your own mind, by talking to that character you can ask questions directly of your subconscious (the popular 2010 movie “Inception” was actually quite accurate in this regard, by the way).
To read more about how to do this kind of self-therapy through lucid dreaming, you might want to check out this book we reviewed previously; it is the go-to book of lucid dreaming enthusiasts, and will honestly give you everything you need in one go:
Lucid Dreaming: A Concise Guide to Awakening in Your Dreams and in Your Life – by Dr. Stephen LaBerge
The Bottom-Up Model (Neuroscientists)
This will take a lot less writing, because it’s practically a null hypothesis (i.e., the simplest default assumption before considering any additional evidence that might support or refute it; usually some variant of “nothing unusual going on here”).
The Bottom-Up model holds that our brains run regular maintenance cycles during REM sleep (a biological equivalent of defragging a computer), and the brain interprets these pieces of information flying by and, because of the mind’s tendency to look for patterns, fills in the rest (much like how modern generative AI can “expand” a source image to create more of the same and fill in the blanks), resulting in the often narratively wacky, but ultimately random, vivid hallucinations that we call dreams.
The Hybrid Model (per Cartwright, 2012)
This is really just one woman’s vision, but it’s an incredibly compelling one, that takes the Bottom-Up model and asks “what if we did all that bio-stuff, and then our subconscious mind influenced the interpretation of the random patterns, to create dreams that are subjectively meaningful, and thus do indeed represent our subconscious?
It’s best explained in her own words, though, so it’s time for another book recommendation (we’ve reviewed this one before, too):
Enjoy!
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Heart Healthy Diet Plan – by Stephen William
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We’ve covered heart-healthy cooking books before, but variety is good, and boredom is an enemy of health, so let’s shake it up with a fresh stack of recipes!
After a brief overview of the relevant science (which if you’re a regular 10almonds reader, probably won’t be new to you), the author takes the reader on a 28-day journey. Yes, we know the subtitle says 30 days, but unless they carefully hid the other two days somewhere we didn’t find, there are “only” 28 inside. Perhaps the publisher heard it was a month and took creative license. Or maybe there’s a different edition. Either way…
Rather than merely giving a diet plan (though yes, he also does that), he gives a wide range of “spotlight ingredients”, such that many of the recipes, while great in and of themselves, can also be jumping-off points for those of us who like to take recipes and immediately do our own things to them.
Each day gets a breakfast, lunch, dinner, and he also covers drinks, desserts, and such like.
Notwithstanding the cover art being a lot of plants, the recipes are not entirely plant-based; there are a selection of fish dishes (and other seafood, e.g. shrimp) and also some dairy products (e.g. Greek yoghurt). The recipes are certainly very “plant-forward” though and many are just plants. If you’re a strict vegan though, this probably isn’t the book for you.
Bottom line: if you’d like to cook heart-healthy but are often stuck wondering “aaah, what to cook again today?”, then this is the book to get you out of any culinary creative block!
Click here to check out the Heart Healthy Diet Plan, and widen your heart-healthy repertoire!
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He Fell Ill on a Cruise. Before He Boarded the Rescue Boat, They Handed Him the Bill.
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Vincent Wasney and his fiancée, Sarah Eberlein, had never visited the ocean. They’d never even been on a plane. But when they bought their first home in Saginaw, Michigan, in 2018, their real estate agent gifted them tickets for a Royal Caribbean cruise.
After two years of delays due to the coronavirus pandemic, they set sail in December 2022.
The couple chose a cruise destined for the Bahamas in part because it included a trip to CocoCay, a private island accessible to Royal Caribbean passengers that featured a water park, balloon rides, and an excursion swimming with pigs.
It was on that day on CocoCay when Wasney, 31, started feeling off, he said.
The next morning, as the couple made plans in their cabin for the last full day of the trip, Wasney made a pained noise. Eberlein saw him having a seizure in bed, with blood coming out of his mouth from biting his tongue. She opened their door to find help and happened upon another guest, who roused his wife, an emergency room physician.
Wasney was able to climb into a wheelchair brought by the ship’s medical crew to take him down to the medical facility, where he was given anticonvulsants and fluids and monitored before being released.
Wasney had had seizures in the past, starting about 10 years ago, but it had been a while since his last one. Imaging back then showed no tumors, and doctors concluded he was likely epileptic, he said. He took medicine initially, but after two years without another seizure, he said, his doctors took him off the medicine to avoid liver damage.
Wasney had a second seizure on the ship a few hours later, back in his cabin. This time he stopped breathing, and Eberlein remembered his lips being so purple, they almost looked black. Again, she ran to find help but, in her haste, locked herself out. By the time the ship’s medical team got into the cabin, Wasney was breathing again but had broken blood vessels along his chest and neck that he later said resembled tiger stripes.
Wasney was in the ship’s medical center when he had a third seizure — a grand mal, which typically causes a loss of consciousness and violent muscle contractions. By then, the ship was close enough to port that Wasney could be evacuated by rescue boat. He was put on a stretcher to be lowered by ropes off the side of the ship, with Eberlein climbing down a rope ladder to join him.
But before they disembarked, the bill came.
The Patient: Vincent Wasney, 31, who was uninsured at the time.
Medical Services: General and enhanced observation, a blood test, anticonvulsant medicine, and a fee for services performed outside the medical facility.
Service Provider: Independence of the Seas Medical Center, the on-ship medical facility on the cruise ship operated by Royal Caribbean International.
Total Bill: $2,500.22.
What Gives: As part of Royal Caribbean’s guest terms, cruise passengers “agree to pay in full” all expenses incurred on board by the end of the cruise, including those related to medical care. In addition, Royal Caribbean does not accept “land-based” health insurance plans.
Wasney said he was surprised to learn that, along with other charges like wireless internet, Royal Caribbean required he pay his medical bills before exiting the ship — even though he was being evacuated urgently.
“Are we being held hostage at this point?” Eberlein remembered asking. “Because, obviously, if he’s had three seizures in 10 hours, it’s an issue.”
Wasney said he has little memory of being on the ship after his first seizure — seizures often leave victims groggy and disoriented for a few hours afterward.
But he certainly remembers being shown a bill, the bulk of which was the $2,500.22 in medical charges, while waiting for the rescue boat.
Still groggy, Wasney recalled saying he couldn’t afford that and a cruise employee responding: “How much can you pay?”
They drained their bank accounts, including money saved for their next house payment, and maxed out Wasney’s credit card but were still about $1,000 short, he said.
Ultimately, they were allowed to leave the ship. He later learned his card was overdrafted to cover the shortfall, he said.
Royal Caribbean International did not respond to multiple inquiries from KFF Health News.
Once on land, in Florida, Wasney was taken by ambulance to the emergency room at Broward Health Medical Center in Fort Lauderdale, where he incurred thousands of dollars more in medical expenses.
He still isn’t entirely sure what caused the seizures.
On the ship he was told it could have been extreme dehydration — and he said he does remember being extra thirsty on CocoCay. He also has mused whether trying escargot for the first time the night before could have played a role. Eberlein’s mother is convinced the episode was connected to swimming with pigs, he said. And not to be discounted, Eberlein accidentally broke a pocket mirror three days before their trip.
Wasney, who works in a stone shop, was uninsured when they set sail. He said that one month before they embarked on their voyage, he finally felt he could afford the health plan offered through his employer and signed up, but the plan didn’t start until January 2023, after their return.
They also lacked travel insurance. As inexperienced travelers, Wasney said, they thought it was for lost luggage and canceled trips, not unexpected medical expenses. And because the cruise was a gift, they were never prompted to buy coverage, which often happens when tickets are purchased.
The Resolution: Wasney said the couple returned to Saginaw with essentially no money in their bank account, several thousand dollars of medical debt, and no idea how they would cover their mortgage payment. Because he was uninsured at the time of the cruise, Wasney did not try to collect reimbursement for the cruise bill from his new health plan when his coverage began weeks later.
The couple set up payment plans to cover the medical bills for Wasney’s care after leaving the ship: one each with two doctors he saw at Broward Health, who billed separately from the hospital, and one with the ambulance company. He also made payments on a bill with Broward Health itself. Those plans do not charge interest.
But Broward Health said Wasney missed two payments to the hospital, and that bill was ultimately sent to collections.
In a statement, Broward Health spokesperson Nina Levine said Wasney’s bill was reduced by 73% because he was uninsured.
“We do everything in our power to provide the best care with the least financial impact, but also cannot stress enough the importance of taking advantage of private and Affordable Care Act health insurance plans, as well as travel insurance, to lower risks associated with unplanned medical issues,” she said.
The couple was able to make their house payment with $2,690 they raised through a GoFundMe campaign that Wasney set up. Wasney said a lot of that help came from family as well as friends he met playing disc golf, a sport he picked up during the pandemic.
“A bunch of people came through for us,” Wasney said, still moved to tears by the generosity. “But there’s still the hospital bill.”
The Takeaway: Billing practices differ by cruise line, but Joe Scott, chair of the cruise ship medicine section of the American College of Emergency Physicians, said medical charges are typically added to a cruise passenger’s onboard account, which must be paid before leaving the ship. Individuals can then submit receipts to their insurers for possible reimbursement.
More from Bill of the Month
- Sign Here? Financial Agreements May Leave Doctors in the Driver’s Seat Apr 30, 2024
- A Mom’s $97,000 Question: How Was Her Baby’s Air-Ambulance Ride Not Medically Necessary? Mar 25, 2024
- Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight Feb 27, 2024
He recommended that those planning to take a cruise purchase travel insurance that specifically covers their trips. “This will facilitate reimbursement if they do incur charges and potentially cover a costly medical evacuation if needed,” Scott said.
Royal Caribbean suggests that passengers who receive onboard care submit their paid bills to their health insurer for possible reimbursement. Many health plans do not cover medical services received on cruise ships, however. Medicare will sometimes cover medically necessary health care services on cruise ships, but not if the ship is more than six hours away from a U.S. port.
Travel insurance can be designed to address lots of out-of-town mishaps, like lost baggage or even transportation and lodging for a loved one to visit if a traveler is hospitalized.
Travel medical insurance, as well as plans that offer “emergency evacuation and repatriation,” are two types that can specifically assist with medical emergencies. Such plans can be purchased individually. Credit cards may offer travel medical insurance among their benefits, as well.
But travel insurance plans come with limitations. For instance, they may not cover care associated with preexisting conditions or what the plans consider “risky” activities, such as rock climbing. Some plans also require that travelers file first with their primary health insurance before seeking reimbursement from travel insurance.
As with other insurance, be sure to read the fine print and understand how reimbursement works.
Wasney said that’s what they plan to do before their next Royal Caribbean cruise. They’d like to go back to the Bahamas on basically the same trip, he said — there’s a lot about CocoCay they didn’t get to explore.
Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
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Science of Pilates – by Tracy Ward
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We’ve reviewed other books in this series, “Science of Yoga” and “Science of HIIT” (they’re great too; check them out!). What does this one add to the mix?
Pilates is a top-tier “combination exercise” insofar as it checks a lot of boxes, e.g:
- Strength—especially core strength, but also limbs
- Mobility—range of motion and resultant reduction in injury risk
- Stability—impossible without the above two things, but Pilates trains this too
- Fitness—many dynamic Pilates exercises can be performed as cardio and/or HIIT.
The author, a physiotherapist, explains (as the title promises!) the science of Pilates, with:
- the beautifully clear diagrams we’ve come to expect of this series,
- equally clear explanations, with a great balance of simplicity of terms and depth where necessary, and
- plenty of citations for the claims made, linking to lots of the best up-to-date science.
Bottom line: if you are in a position to make a little time for Pilates (if you don’t already), then there is nobody who would not benefit from reading this book.
Click here to check out Science of Pilates, and keep your body well!
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