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When Should You Use Beachbody Performance Energize?

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When Should You Use Beachbody Performance Energize? Got your pre-workout shake mixed and ready to go? Great — time to down it and get after that workout, right? Not so fast. If you’re like most exercisers, you’re probably taking your pre-workout supplement too soon before your workout for it to do you much good. Reason: The active ingredients in pre-workout drinks (more on those below) take a while — about 30 minutes — to kick in. So if you down your shaker bottle of Beachbody Performance Energize, which is specially engineered to help increase your energy and focus so you get more from exercise, and immediately start pounding out reps, you might be showing up too early for the party.* Best practice? Drink your pre-workout mix, make a phone call or send an email or two, get set up (or head to the gym), and do a thorough warm-up. By the time you’re into the meat of your workout, those active ingredients should be making it into your bloodstream, so you’re sure to get the most out of them. How Do Pre-Workout Supplements Work? Beachbody Performance Energize has just 20 calories and 5 grams of carbohydrates per scoop — but it still packs a huge punch. Its ingredients enhance your workouts in a few ways: 1. Delay muscle fatigue* Beachbody Performance Energize contains beta-alanine, a precursor to carnosine, which helps fend off acid buildup in your muscles. That helps you to go harder for longer, whether you’re lifting weights or going on a run.* The benefits of beta-alanine aren’t instantaneous, however. “It takes about 30 days to build sufficient levels of beta-alanine in your system,” says Trevor Thieme, CSCS. “So it’s important to be consistent with it.” And one possible side effect, says Thieme, is a mild tingling sensation on your skin. It’s harmless and temporary, but if it occurs and it bothers you, dial back your serving. 2. Deliver an energy boost* Whether it’s in your coffee or in your pre-workout, caffeine provides a boost of energy, as well as a shot of focus and mental acuity. Studies have indicated it may also kick up endurance as well. It may be old-school, but caffeine is one of the few established performance-enhancers that’s cheap, effective, and legal. Beachbody Performance Energize provides 100 mg of caffeine derived from green tea and coffee bean — about what you get from an eight-ounce cup of coffee. Directions for Taking Beachbody Performance Energize With about 30 minutes to go before exercise, mix one level scoop or packet of Beachbody Performance Energize with eight ounces of water. If you’re sensitive to caffeine, start with half a scoop/packet. Other Uses for Beachbody Performance Energize Pre-workout isn’t the only time to take advantage of Beachbody Performance Energize: Try it any time you need a boost in focus, clarity, and energy.* But remember: Don’t exceed the recommended daily serving. Here are some prime times to fuel up. Max-effort lift. Testing your pull-up PR, your max-effort deadlift, or some other key lift? Beachbody Performance Energize ensures that you’re able to give it your all. A 2016 study found that athletes performed measurably better during certain lifting workouts when they consumed a caffeinated beverage beforehand. Afternoon slump. Does 3 PM hit you like a wrecking ball? Head it off with a serving of Beachbody Performance Energize. A 2016 review found that caffeine helps maintain physical and cognitive abilities during times of reduced sleep. Endurance event. Hitting the trail for a race, or going for a long ride? Beachbody Performance Energize can help make your session feel less arduous. A 2019 review found that cyclists who consumed caffeine prior to participating in a time trial improved performance by roughly five percent over a placebo.* In all of these cases, time your consumption so that your levels peak at the appropriate time. If you’re taking a two-hour bike ride, for instance, then fueling up before you saddle up probably works just fine since you’ll still be on the bike when your blood levels hit their peak. But if you’re going for a one-and-done pull-up test, throw back a serving about 30 minutes beforehand so you derive maximal benefits at the right time. When NOT to Take Beachbody Performance Energize Caffeine can affect alertness for many hours (its half-life, or the time it takes your body to metabolize just half a serving, can be up to five hours). So if you’re sensitive to it, start with a minimal dose.   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post When Should You Use Beachbody Performance Energize? appeared first on BODi. Got your pre-workout shake mixed and ready to go? Great — time to down it and get after that workout, right? Not so fast. If you’re like most exercisers, you’re probably taking your pre-workout supplement too soon before your workout for it to do you much good. Reason: The active ingredients in pre-workout drinks (more […] The post When Should You Use Beachbody Performance Energize? appeared first on BODi. Andrew Heffernan CSCS, GCFP{authorlink}https://www.beachbodyondemand.com/blog/when-to-take-pre-workoutBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Does Pre-Workout Go Bad?

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Does Pre-Workout Go Bad? We’re sure you’ve been in this situation before: You reach into your pantry looking forward to an energy boost, only to realize that your pre-workout has expired. But a look into the container reveals that it appears fine. You give it a sniff, and it smells OK. Then, you think to yourself: Does pre-workout expire? You don’t want to be wasteful, but you’re also not sure if rolling the dice is worth it… So, what do you do? How to Tell if Pre-Workout Is Expired Go ahead and hang up your detective hat. The best way to determine whether or not your pre-workout has expired is by looking at the expiration date printed on the packaging, says Paul Falcone, MS, principal scientist at BODi. “These dates are established after testing to guarantee quality, potency, and efficacy of the product within that time frame,” Falcone says. Additionally, discolored or clumpy pre-workout powder can also be signs that it was left out for too long and has gone bad. Beachbody Performance Energize‘s active ingredients are carefully formulated to help optimize athletic performance.* Caffeine, beta-alanine, and quercetin work to help increase energy, delay fatigue, and maintain laser-sharp focus. However, the only way to ensure you’re gaining the optimal benefits from Beachbody Performance Energize (or any other pre-workout supplement) is to consume it according to the instructions and before its expiration date. Can Pre-Workout Go Bad After Mixing? While it’s best to allow some time between drinking pre-workout and hitting the gym (30 to 60 minutes is ideal), you should avoid preparing pre-workout too far in advance. “We recommend drinking pre-workout right away after mixing it up, or as instructed on the packaging of these products,” Falcone says. On-the-go packets of Beachbody Performance Energize — because they include a single serving and require no measuring — make it easy to prepare your pre-workout anywhere there’s a water source. Just don’t forget your bottle! What Causes Pre-Workout to Go Bad? Pretty much anything meant to be consumed has a shelf life. Dietary supplements, just like an apple, are susceptible to air and moisture and will begin to break down over time. Based on scientific testing, expiration dates offer the most accurate timeframe for when it’s okay to consume supplements. “Beachbody Performance Energize should maintain its quality as long as it is consumed within the expiration date provided on the package,” Falcone says. Is It OK to Take Expired Pre-Workout? At some point, you’ve probably gambled with an expired product without experiencing any side effects. Maybe you took your chances with yogurt just past its “best by” date or, in a moment of desperation, heated up that forgotten jar of spaghetti sauce that technically should have been eaten a couple months ago. While you survived to tell the tale, you probably should have just tossed the questionable item. The same rule applies to all supplements, including Beachbody Performance Energize. “It is never a good idea to consume any product past its expiry date,” Falcone says. How Can You Stop Pre-Workout From Going Bad? Preserving pre-workout’s freshness comes down to proper storage conditions. Use these tips to keep your pre-workout fresh. 1. Keep it in its container Beachbody Performance Energize‘s packaging is designed for storage, so avoid transferring it (or any other Beachbody Performance product) to a different container. 2. Stay cool The shelf sitting in direct sunlight or above the oven is probably not the best home for your pre-workout. Instead, choose a cool, dry place like a cabinet or, if you have room, pop it in your fridge. 3. Avoid moisture Never use a wet scoop to measure your pre-workout, and be mindful of humidity. Some rooms, like the bathroom, tend to have more moisture in the air. Find the driest space in your home to store pre-workout.   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post Does Pre-Workout Go Bad? appeared first on BODi. We’re sure you’ve been in this situation before: You reach into your pantry looking forward to an energy boost, only to realize that your pre-workout has expired. But a look into the container reveals that it appears fine. You give it a sniff, and it smells OK. Then, you think to yourself: Does pre-workout expire? […] The post Does Pre-Workout Go Bad? appeared first on BODi. Jenessa Connor, CPT{authorlink}https://www.beachbodyondemand.com/blog/does-pre-workout-expireBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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How Much Beta-Alanine Should You Take to See Results?

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How Much Beta-Alanine Should You Take to See Results? Whether it’s included in your pre-workout drink or you supplement with it separately, beta-alanine is a good addition to any roster of performance supplements. But in order to derive all its benefits, it’s important to know how much beta-alanine to take. If you’re serious about getting fit, a growing body of research shows that bolstering your beta-alanine tank can help you exercise harder for longer. Over time, that may help support your individual fitness goals, such as more strength, less fat, greater muscular endurance, and more muscle.* What’s the Minimum Effective Amount of Beta-Alanine? “Beta-alanine has been studied at a wide range of serving sizes, from 800 mg per day up to 6.4 grams per day,” says Dr. Emily Pankow Fritz, Ph.D. In clinical trials, she says, supplementing with 1.6 grams of beta-alanine has been shown to increase levels of carnosine in muscles. That’s important because carnosine creation is the goal of beta-alanine supplementation. The body combines beta-alanine with another amino acid called histidine to make a third amino acid called carnosine, which can help delay fatigue during intense exercise by buffering the buildup of acid in muscles.* “Doses of around 1.6 grams [the amount found in Beachbody Performance Energize] have also been shown to help improve exercise performance,” says Fritz. Can You Take Too Much Beta-Alanine? Beta-alanine is safe at recommended servings, says Fritz, but always check with your doctor before taking any supplement. “One of the potential side effects of beta-alanine is a harmless, temporary tingling sensation called paraesthesia that can last 30 to 90 minutes after you take it,” Fritz says. When it occurs, the tingling happens in the hands, face, and neck and is dose-dependent. So if beta-alanine makes you tingle, and that makes you uncomfortable, break up your serving size into smaller amounts during the day — half in the morning, half at night, for example. It doesn’t matter when you take beta-alanine, as long as you take it consistently, because it takes about a month to build sufficient levels in your body before you notice a difference in exercise performance. How Long Does It Take for Beta-Alanine to Work? Regardless of your serving of beta-alanine, it takes four to six weeks to accrue enough of it in your system to impact your workouts. So take it daily and be patient — after a few weeks, you’ll notice it helping make a clear difference in your strength and stamina.*   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post How Much Beta-Alanine Should You Take to See Results? appeared first on BODi. Whether it’s included in your pre-workout drink or you supplement with it separately, beta-alanine is a good addition to any roster of performance supplements. But in order to derive all its benefits, it’s important to know how much beta-alanine to take. If you’re serious about getting fit, a growing body of research shows that bolstering […] The post How Much Beta-Alanine Should You Take to See Results? appeared first on BODi. Andrew Heffernan CSCS, GCFP{authorlink}https://www.beachbodyondemand.com/blog/how-much-beta-alanine-to-takeBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Does Pre-Workout Break a Fast?

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Does Pre-Workout Break a Fast? If you’re following an intermittent fasting diet, you may wonder, “Does pre-workout break a fast?” Let’s find out. One of the benefits of intermittent fasting is simplicity. You don’t count anything: no calories, carbs, nor grains of salt. All you do is watch the clock, then schedule your meals so that, at regular intervals, you eat nothing at all. The timing varies — some people skip whole days of eating, others fast during set hours each day — but the concept is the same: Eat for a while. Then, during your fasts, stop. Inevitably, though, people have questions — especially when their fasting schedule contradicts other fitness-boosting practices like consuming enough protein or fueling your body with adequate carbs. Or taking a supplement like Beachbody Performance Energize before a training session. So let’s break it down: Does pre-workout break a fast? And, if it does, how should you incorporate it into an intermittent fasting schedule? What Is a Fast? “Fasting, in its simplest definition, is refraining from food or drink,” says Krista Maguire, RD. Water, plain tea, and black coffee are okay during a fast because they have zero calories. There’s some debate over diet colas, but technically zero-calorie drinks don’t break your fast either. All food is out. “Fasting comes in many forms,” says Maguire. “Intermittent fasting (IF) can refer to certain days with little to no food or in the form of what we call time-restricted feeding, which is going a certain number of hours without food each day.” Intermittent fasting, unsurprisingly, usually leads to weight loss, primarily because over the course of a given week, you’re eating much less than usual. For example, in a 16:8 fast (fast for 16 hours, then eat all your meals in the remaining eight-hour window), most people eat much less in their feeding window than they would over a day when their eating wasn’t time-restricted. Over weeks and months, you wind up eating less than you usually would — and weight loss is the obvious outcome. IF adherents claim that this approach confers benefits beyond what can be achieved simply by eating a little less at every meal. Some argue that long fasts improve our ability to access fat stores or improve our ability to clear sugars from the bloodstream. However, these larger claims remain speculative. “As far as heart health, blood sugar management, gut health, and other health benefits, the jury is still out,” says Maguire. The main draw of the diet is that it’s relatively foolproof: don’t eat, lose weight. That’s still good news, though. Some people seeking to lose weight prefer an IF approach over the more standard practice, and the science suggests that both methods work. Will Beachbody Performance Energize Break a Fast? Technically, yes. Beachbody Performance Energize contains 20 calories per scoop, so taking a serving — or even a part of a serving — means you’re no longer fasting. That’s the short answer. The longer answer, however, is a resounding yes, but… Is breaking a fast really such a bad thing? Not necessarily. As noted, most of the benefits of IF come from the fact that, over time, you are eating less than you usually would — the other benefits are speculative. “There’s not a lot of hard and fast data out there showing that a certain number of calories during this fasting window will help or hinder any health benefits,” says Maguire. Arguably, if you’re hungry from a long fast, a pre-workout drink before your gym session could give you the energy you need to put in a good workout. When fueled by Beachbody Performance Energize or a pre-workout snack, you’re setting yourself up to potentially burn more calories than are contained in the pre-workout snack or supplement itself. Plus, you’ll have the fuel and energy you need to lift heavier and possibly build more muscle. The net result is a far more productive session than you might’ve had if you hadn’t consumed a few calories beforehand.* If you really want to do IF by the book, however, consider working out at the beginning or end of a fasting window, so that taking a pre-workout supplement beforehand — or a nourishing post-workout meal afterwards — does not break a fast you’d rather extend. Alternatively, choose a workout modality — like walking or low-intensity cardio — that relies less on stored carbohydrates, and your performance won’t suffer during the workout. Finally, know that even some pros would likely let a mid-fast serving of Beachbody Performance Energize slide. “Some experts say that eating a low-calorie food or beverage under around 50 calories or so is okay during a fasting window as long as it doesn’t spike your blood sugar,” says Maguire. Ingredients in Beachbody Performance Energize That Won’t Break a Fast Some of the ingredients in Beachbody Performance Energize contain calories — mostly carbohydrates — and therefore do break a fast: Organic cane sugar is a carbohydrate, which delivers about four calories per gram. But the other ingredients in Beachbody Performance Energize — including beta-alanine, quercetin, silica, citric acid, and others — contain little to no calories at all. Big picture: If losing fat, building muscle, and becoming healthy and strong are your fitness goals, the small number of calories in Beachbody Performance Energize should not deter you from taking it. In the long term, you could reach these goals faster by nourishing your body with a pre-workout supplement than by extending your fast by another hour or two. The pros far outweigh any cons.* Finally, remember it’s always a good idea to consult your physician before beginning any diet or exercise program.   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post Does Pre-Workout Break a Fast? appeared first on BODi. If you’re following an intermittent fasting diet, you may wonder, “Does pre-workout break a fast?” Let’s find out. One of the benefits of intermittent fasting

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How Much Pre-Workout Should You Take?

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How Much Pre-Workout Should You Take? With a supplement like Beachbody Performance Energize, it’s easy to know how much pre-workout to take. The back panel on every container tells you exactly how much to take, how often, and when. Plan to drink Energize about 30 minutes before you exercise so it’s ready when you need it during your workout. Mix one level scoop with eight ounces of water, or start with half a packet if you’re sensitive to caffeine. “The ingredients in Energize weren’t selected at random or because they’re trendy — they were included because they all offer performance-enhancing benefits that are backed by science,” explains Trevor Thieme, CSCS. How Much Pre-Workout Can You Take in a Day? As a general rule, your caffeine consumption shouldn’t exceed 400 mg per day. However, all pre-workout supplements are different, so it’s best to follow the directions given by whatever you take. When it comes to Beachbody Performance Energize, we advise taking no more than two scoops at one time, no more than twice daily, and keeping consumption at least four hours apart. How Long Does Pre-Workout Take to Kick In? You’ll likely know when your pre-workout kicks in, but we recommend taking it 30 to 45 minutes before exercising. Beachbody Performance Energize contains beta-alanine, an amino acid that plays a role in muscle endurance during hard workouts.* But there’s something else: “For some people, beta-alanine excites sensory neurons in the skin, causing a slight tingling sensation that is harmless and temporary,” says Thieme. Should I Ever Adjust the Recommended Amount of Pre-Workout? If you are particularly sensitive to caffeine, start by taking half a scoop of Beachbody Performance Energize. After you assess your tolerance, you can increase that to one scoop. If you do not enjoy the tingling feeling associated with beta-alanine, reduce your dosage. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post How Much Pre-Workout Should You Take? appeared first on BODi. With a supplement like Beachbody Performance Energize, it’s easy to know how much pre-workout to take. The back panel on every container tells you exactly how much to take, how often, and when. Plan to drink Energize about 30 minutes before you exercise so it’s ready when you need it during your workout. Mix one […] The post How Much Pre-Workout Should You Take? appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/how-much-pre-workout-to-takeBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Is a Stim-Free Pre-Workout Right for You?

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Is a Stim-Free Pre-Workout Right for You? What’s the difference between stim and stim-free pre-workout? Let’s start at the beginning. For decades, planning your workout supplement routine meant focusing on what to take after your gym session — namely, a high-quality protein to enable muscle recovery and boost growth. But science has brought about an exciting new era of pre-workout supplements. The right balance of supplements before a workout may help boost your performance and eventual results.* But there are many different kinds of pre-workouts in two major categories: “Stim” and “stim-free.” Here are the significant differences between the two and reasons why one or the other might be better for you. What’s the Difference Between Stim and Stim-Free? As their nicknames indicate, stim and stim-free pre-workout formulations are distinguished by their inclusion (or exclusion) of a stimulant — usually caffeine. For some people, a stim-free supplement is preferable. But the two aren’t equal. “The main reason for including caffeine in a pre-workout formulation is that it drives the key benefits of helping boost endurance and athletic performance,” says Paul Falcone, MS, principal scientist at BODi. Do Stim-Free Pre-Workouts Work? According to Falcone, stim-free pre-workout formulations may include: Creatine, which can help boost muscle mass and strength L-citrulline, a vasodilator that expands blood vessels (a.k.a. the “pump” you get from lifting weights), enhancing certain aspects of exercise performance like power output Beta-alanine, which can help delay exercise-induced muscle fatigue* L-theanine, an amino acid that supports a sense of calm alertness So a stim-free pre-workout can still provide benefits. But science has found that caffeine is the equivalent of Superman in the Justice League of pre-workout ingredients: The others are powerful on their own, but one is indisputably the glue of the operation. “At BODi, we feel that caffeine is an important part of a pre-workout formula,” says Falcone. “Its benefits, in terms of helping increase endurance and performance, are supported by decades of research.”* That’s why Beachbody Performance Energize contains 100 milligrams of caffeine, as well as quercetin and beta-alanine, to help provide a boost of energy and improve performance.* Is Non-Stim “Better” Than Stim? Whether a non-stim pre-workout supplement is better than stim really depends on what’s best for you. Consider your individual situation, including: Are you sensitive to caffeine? Do you metabolize caffeine quickly or slowly? What time of day do you usually work out? So Why Take a Non-Stim Pre-Workout? Some people might avoid caffeine at any hour of the day because it may induce negative side effects, such as jitters or an upset stomach. For them, stim-free pre-workout would be the best choice. And even the most hardened java junkies have regretted taking too much caffeine too late in the day, making it harder to fall asleep or experiencing interrupted sleep. “The major benefit of taking a stim-free pre-workout would come if you’re doing a late-afternoon or evening workout when you don’t want additional caffeine,” says Falcone. “It’s really an individual question, but it’s important. You want to ensure you’re not taking something that’s affecting your sleep because sleep is essential, particularly for muscle recovery.” Another important factor is how your body processes caffeine. “There’s a lot of variability in caffeine metabolism,” says Falcone. “Typically, the half-life of caffeine is about five hours, but it can actually be between one hour and 10 hours, depending on the person. If you’re a slow metabolizer of caffeine, any stim pre-workout is going to have a much different effect, and the timing becomes really important.” Why Energize Pre-Workout Contains Caffeine Beachbody Performance Energize contains 100 milligrams of caffeine sourced from green tea and coffee bean extract, which is about the amount of caffeine in a cup of coffee. “We chose that amount because a lot of research supports that dose for exercise performance benefits,” says Falcone. Those benefits don’t just include energy. Studies suggest that taking caffeine before a workout can have cognitive benefits, including increased focus and sharper reaction time.* Stim vs Stim-Free Pre-Workout: Which Should You Choose? So how do you know if you should opt for a stim or stim-free pre-workout formulation? “It’s relatively easy to test for,” says Falcone. “Some people can have caffeine at 7 p.m. and have no problems with their sleep. Some can’t take it past mid-afternoon. It’s very individual. You want to make it work with your lifestyle — when you work out and when you go to sleep. It’s really important to pay attention to your sleep and make sure that you are getting sufficient sleep quality and quantity.” How much sleep is enough? Experts recommend getting seven to nine hours every night. That will help maximize workout gains — allowing the body crucial time for muscle repair and recovery — and will support your overall health. If you’re not hitting that number, or if you’re waking up in the middle of the night, take a look at your caffeine consumption and adjust it if necessary. If your sleep issues continue, it’s a good idea to consult your doctor.   *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post Is a Stim-Free Pre-Workout Right for You? appeared first on BODi. What’s the difference between stim and stim-free pre-workout? Let’s start at the beginning. For decades, planning your workout supplement routine meant focusing on what to take after your gym session — namely, a high-quality protein to enable muscle recovery and boost growth. But science has brought about an exciting new era of pre-workout supplements. The right […] The post Is a Stim-Free Pre-Workout Right for You? appeared first on BODi. Michael Martin{authorlink}https://www.beachbodyondemand.com/blog/stim-free-pre-workoutBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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How Long Do Pre-Workout Supplements Last?

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How Long Do Pre-Workout Supplements Last? Our pre-workout supplement is carefully formulated to help you max out in the gym, during a BODi workout, or wherever you choose to push your limits. But, if you’ve never taken Beachbody Performance Energize, you might have some questions — it’s reasonable to want to get the full story before trying something new. How long does pre-workout last? And how do you know if it’s working? Not to worry — we have you covered, so you can focus on getting that PR and crushing your goals. When Should I Take Beachbody Performance Energize and How Long Will It Last? You should drink Beachbody Performance Energize with eight ounces of water 30 minutes before you plan to work out. A single, one-scoop serving of Energize contains 100 mg of caffeine. Everyone’s body is different, but the half-life of caffeine is three to seven hours, so it should easily help carry you through your run, fitness class, or sporting event when taken as directed. That last part is especially important. You always want to follow the directions on any supplement you take. Each serving of Energize contains powerful ingredients from the highest-quality sources. It’s specially formulated to help increase your energy and focus for better results.* Can I Take More Beachbody Performance Energize to Make It Last Longer? “Increasing your serving size won’t make the effects last longer,” says Trevor Thieme, CSCS. “You never want to exceed the recommended serving of this or any pre-workout and doing so won’t make the product work better.” How Do I Know if Beachbody Performance Energize Is Working? Beachbody Performance Energize contains beta-alanine, an ingredient that may tell you when your pre-workout is working! “For some people, beta-alanine excites sensory neurons in the skin, causing a slight tingling sensation that is temporary,” says Thieme. Beta-alanine plays a role in muscle endurance during tough workouts. Research shows that it can help delay muscle fatigue, boost endurance, and improve performance.* Will Sleep Affect How Effective Beachbody Performance Energize Is? Nothing can replace healthy sleep. Skimping on sleep can definitely impact your workout. That includes your form, concentration, recovery, and performance. Exercise and proper diet are necessary to achieve and maintain weight loss and strength gains. Healthy sleep should also be a non-negotiable part of your program. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post How Long Do Pre-Workout Supplements Last? appeared first on BODi. Our pre-workout supplement is carefully formulated to help you max out in the gym, during a BODi workout, or wherever you choose to push your limits. But, if you’ve never taken Beachbody Performance Energize, you might have some questions — it’s reasonable to want to get the full story before trying something new. How long […] The post How Long Do Pre-Workout Supplements Last? appeared first on BODi. William Kang{authorlink}https://www.beachbodyondemand.com/blog/how-long-do-pre-workout-supplements-lastBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Before Dry Scooping Pre-Workout, Consider These Risks

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Before Dry Scooping Pre-Workout, Consider These Risks “Dry scooping” is a trend made popular by social media influencers in which you consume a dry scoop of pre-workout — straight-up. (You can also dry scoop protein powder, but that’s not as common.) Instead of mixing the powder with water, you put it directly in your mouth and then drink a little water to wash it down. Before you try this at home, know that this trend is downright dangerous. So even if you’re tempted to give it a try — please don’t. Read on to learn what can happen if you “dry scoop” pre-workout instead of mixing it with water like the instructions recommend. Why Are People Dry Scooping? More people than ever are dry scooping because it’s gained popularity on social media. One study from the American Academy of Pediatrics found that video demonstrations of dry scooping on TikTok have gained more than eight million views. When researchers looked at 100 videos posted under #preworkout on TikTok, they found that only eight percent showed people taking pre-workout as directed by the instructions. But people who follow the fitness community on Instagram know that dry scooping has been around for a while. Popular “fit-stagrammers” have posted videos of them dry scooping pre-workout before exercising. How Dangerous Is Dry Scooping? Trying to dry scoop pre-workout powder carries serious risks. When you take these dietary supplements as a powder instead of mixing them with water, “they can, and likely will, be inhaled directly into the lungs,” warns John R. Windle, MD, a professor of cardiovascular medicine at University of Nebraska. Unlike certain medications formulated to absorb through the lungs, “powders carry a lot of additional substances that are not absorbed,” Windle explains. These additional substances “can cause dangerous bronchospasm (asthma) and potentially permanent lung damage.” The “cinnamon challenge,” which saw people on social media attempting to ingest dry spoonfuls of cinnamon, had similar risks. Windle wants to put that risk into perspective, though. “Like with everything, quantity matters,” he says. He explains that you don’t need to see a doctor if you accidentally inhale some powder as it lingers in the air “unless you start wheezing.” But if you attempt to take a dry scoop of pre-workout and inhale while doing it, you should call poison control or seek medical attention. Even if nothing life-threatening happens, coughing on pre-workout is a surefire way to derail any workout and kill your mojo for the day. (It’s also a guaranteed way to end up going viral at the gym for all the wrong reasons!) Too much caffeine can be dangerous One of the most significant risks of dry scooping is what Windle calls the “more must be better” mentality. Many people in these videos consumed more than one level scoop of pre-workout. With caffeine, “there is a graded response,” Windle explains. At lower amounts, it can make you feel more focused and energized, but the other side of that spectrum where you’re taking in large doses “ends in toxicity or overdose.” To put it in more practical terms, the more caffeine you take, the higher your risk of experiencing side effects. And the side effects of caffeine get more severe at higher doses. Mild side effects include jitteriness, facial flushing, muscle twitches, irritability, anxiety, and restlessness. But “excessive caffeine can lead to heart attacks and dangerous heart rhythms,” Windle adds. But even the mild side effects mean you may have taken too much. Pre-workout should make you feel focused and ready to tackle the workout ahead of you (and sometimes a little tingly from the beta-alanine). If you have too much caffeine, it can detract from your focus during exercise. There’s also no guarantee with most supplements (more on those exceptions later) that the caffeine content listed on the label is what’s actually inside the supplement. One study on the caffeine content of different pre-workout powders found that the actual amount in each supplement ranged from 59% to 176% of the amount listed on the label. This discrepancy is especially dangerous for people taking more than one scoop of these supplements, since they can’t know if they purchased a pre-workout with more caffeine than it claims. Dry scooping has no benefits Besides being dangerous (and isn’t that enough?), Windle explains that “there is absolutely no benefit to dry scooping.” That’s because the contents of pre-workout are absorbed in solution, whether that’s stomach acids or water. So you’re adding risks to your pre-workout routine without any potential benefit. What’s the Best Way to Take a Pre-Workout Supplement? Start by buying pre-workout from a brand you can trust. If you’re sensitive to caffeine, that means you may want to start with half a scoop of pre-workout no matter which brand you try. Building in this trial period gives you some leeway if there’s more caffeine in the pre-workout than the label claims. You can gauge its effects at a half-scoop to see if that’s plenty for your needs. You may also want to try a new pre-workout for a morning workout not an evening one. No matter what time of day you take it, you should take pre-workout 30 to 45 minutes before starting your workout. But once you’ve found a brand you can trust — which, ideally, contains the most effective ingredients for pre-workout supplements — and given it a trial period, follow the instructions on how and when to take it. If the label says to mix it with water, do so. You can cut down the amount of water if the liquid is too much to take in before exercise, but you still need to dilute it with water. If you want to make your pre-workout more portable, Beachbody Performance Energize — which is Informed Sport certified and contains no synthetic colors or artificial sweeteners or flavors — comes in single-serving packets that you can take on the go. Or you can use it to whip up a batch of homemade pre-workout gummies. They only require 15 minutes of prep time and provide perfectly portioned pieces of energy so you can simply

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Can Pre-Workout Supplements Help You Lose Weight?

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Can Pre-Workout Supplements Help You Lose Weight? Pre-workout supplements are designed to (you guessed it!) be taken before you exercise. They can help boost your energy and endurance so you can exercise harder and get the most out of every workout. But can you take pre-workout for weight loss? While a pre-workout formula can be part of a fitness and healthy eating plan that helps you lose weight, it doesn’t directly influence weight loss, says Trevor Thieme, CSCS. “But what it can do is increase focus and delay fatigue during exercise, which can help you maintain a higher level of performance for a longer period of time — and that can affect how many calories you ultimately burn.” We’ll go into greater detail regarding how pre-workout supplements can influence weight management. But first, let’s start with the basics. What Is Pre-Workout? The goal of a pre-workout supplement is to enhance workout performance*, and the market is filled with products containing a variety of ingredients that claim to help do that. But not all of those claims are backed by science. “And that’s one of the things that makes Beachbody Performance Energize different,” says Thieme. “We use ingredients that are supported by research.” These ingredients include: 1. Beta-alanine Beta-alanine is an amino acid that may help delay muscular fatigue during hard workouts.* But to reap its benefits, you need to take it regularly. “Beta-alanine isn’t like caffeine — it doesn’t have an acute effect on workout performance,” says Thieme. “Like creatine, it can take up to a month with regular supplementation to build up to sufficient levels in your system to make a difference in your workout performance.” Sometimes beta-alanine excites the sensory neurons in your skin, causing tingles. This sensation is harmless and temporary, says Thieme. “But if it bothers you, reduce or space out your serving,” he adds. 2. Caffeine Beachbody Performance Energize contains about as much caffeine as an eight-ounce cup of coffee. “That’s all most people need to reap caffeine’s performance-enhancing benefits, including enhanced focus and endurance,”* says Thieme. 3. Quercetin Quercetin is a powerful phytonutrient that can help improve endurance and delay exercise-induced muscle fatigue. It works synergistically with caffeine and beta-alanine to help increase muscle power output so that your workouts feel easier.* Can Pre-Workout Help With Weight Loss? As stated above, while a pre-workout supplement likely won’t trigger your body to burn more fat directly, it can help you accomplish fitness goals by boosting your workout performance.* “The longer you’re able to maintain a high level of effort in your workouts, the more calories you’ll burn and the more fat you can potentially lose over time as a result,” says Thieme. Should I Use Pre-Workout? The performance-enhancing benefits of a high-quality, effective pre-workout supplement such as Beachbody Performance Energize make it a good option for just about anyone who wants to level-up their training, says Thieme, adding that you should always check with your doctor first — especially if you’re sensitive to caffeine. Also, you should read and follow all label instructions. Energize Pre-Workout may be right for you if you want to help: Boost focus, energy, and endurance.* Delay the onset of muscle burn and fatigue.* Improve performance.* Feel less tired during workouts.* Feel dialed into your sweat sessions.* *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post Can Pre-Workout Supplements Help You Lose Weight? appeared first on BODi. Pre-workout supplements are designed to (you guessed it!) be taken before you exercise. They can help boost your energy and endurance so you can exercise harder and get the most out of every workout. But can you take pre-workout for weight loss? While a pre-workout formula can be part of a fitness and healthy eating plan that […] The post Can Pre-Workout Supplements Help You Lose Weight? appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/pre-workout-weight-lossBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Should You Have an Energy Drink Before a Workout?

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Should You Have an Energy Drink Before a Workout? So, you have a challenging workout scheduled after work, but you’re feeling a little depleted. Squeezed for time, you make a pit-stop at a convenience store. You scan around looking for something that might help power you through your session — bananas, mixed nuts, bottled water — and see, in the cooler, a shelf of brightly colored energy drinks promising exactly what you need. There’s one that boasts hours of focus, one that all but guarantees massive muscles, one that says it will pump you up till you virtually explode. But what these energy drinks don’t include on the label is that their primary ingredients are sugar and a hefty dose of caffeine. Maybe it’s time to change our thinking. Pre-workout supplements are formulated to help you optimize performance, particularly during higher-intensity activities, and are decidedly a better choice than run-of-the-mill energy drinks. Here’s why. The Pros and Cons of Energy Drinks 1. Sugar Pro: Calories and sugar get a bad rap in our weight-obsessed culture. Calories are simply a measure of the amount of energy in a food, and sugar is an efficient, palate-pleasing fuel for many body functions. To perform at your best, you need adequate amounts of both. That goes double if you’re a regular exerciser. Trying to get through a hard workout on a completely empty stomach — particularly if you’re doing something anaerobic like lifting weights or HIIT — can be like dragging a stubborn dog to the vet: You might get there eventually, but it will be a fight every step of the way. That’s why most experts recommend eating a full meal an hour or two before performing anaerobic exercise — or, failing that, fueling up beforehand with a small snack like a piece of fruit. Con: If you’re trying to keep your fat stores in check, excess added sugar will work against your efforts. True, you burn some of that sugar during your workout, but, like anything else you consume, the sugar and calories in that energy drink factor into the calories-in, calories-out equation that determines if you lose weight, gain weight, or stay the same weight in the long term. “The high amounts of sugar found in energy drinks are not the best way to fuel for exercise,” says Paul Falcone, principal scientist at BODi. “It also may contribute additional calories that may not help you achieve your overall health goals.” 2. Caffeine Pro: Caffeine is another common active ingredient in energy drinks — and research has shown that it can be an effective one. A meta-analysis concluded that caffeine had “significant ergogenic [performance-enhancing] effects…on maximal muscle strength of upper body and muscle power.” Another small study found that caffeine enhanced jumping ability in female athletes. So, if you’re on the hunt for a legal, safe, and effective way to give your gym performance a measurable boost, look no further than the active ingredient in your morning cup of joe.* Con: But like sugar, caffeine has limits. Take too much, too often and you not only get jittery — you become more tolerant to its effects so that what once hyped you up now barely gets you to baseline. Moreover, some energy drinks contain upwards of 300 mg of caffeine — well over half the daily amount considered “safe.” 3. BCAAS Branched-chain amino acids — leucine, isoleucine, and valine — are another ingredient sometimes found in sports supplements. All three BCAAs are plentiful in foods that contain protein (including dairy, animal, and vegetable sources), so it’s not necessary to consume large amounts of them in supplement form — particularly before a workout. “Generally, BCAA’s play a greater role after your workout to aid in recovery and rebuilding,” says Falcone. What Should You Consume Instead of Energy Drinks? Are there better choices to make before your workout? Absolutely. You may experience intense exercise as a muscle-pumping, leg-churning sweat-fest, but on a molecular level, a workout is a score of complex chemicals, all reacting at blinding speed over and over again: fuel converting to a usable form; fuel burned and turned into kinetic energy; muscle fibers gripping and releasing from one another; waste products clearing; back-up fuels mobilize; oxygen pumps into the system and carbon-dioxide pumps out. Tailoring what you consume beforehand to your workout — as with a pre-workout supplement — can impact how efficiently those chemical reactions take place and whether you shamble out of the gym feeling like a dishrag or fly out feeling like a superhero. How Pre-Workouts Aid Your Routine Some of the ingredients that are particularly beneficial to high-intensity exercise are: Caffeine to help provide energy and improved focus and attention.* Beta-alanine helps you fight fatigue and perform better by helping your body produce more of the amino acid carnosine. This amino buffers muscle acids that result from exercise. * Quercetin is a powerful phytonutrient that works synergistically with caffeine and beta-alanine to help delay exercise-induced fatigue and boost performance.* “Caffeine and beta-alanine are some of the most clinically-researched ingredients available on the market,” says Falcone. “And the evidence shows that they can help you get the most out of your workouts.” Falcone’s recommendation: Skip the energy drinks and go for something formulated to help you reach your goals the fastest: “Energize Pre-Workout provides key ingredients to optimize your workout that are not found in energy drinks,” says Falcone. “These ingredients provide more than just energy — they help to fight fatigue during exercise and to enhance strength gains.”* *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post Should You Have an Energy Drink Before a Workout? appeared first on BODi. So, you have a challenging workout scheduled after work, but you’re feeling a little depleted. Squeezed for time, you make a pit-stop at a convenience store. You scan around looking for something that might help power you through your session — bananas, mixed nuts, bottled water — and see, in the cooler, a

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