As a food writer, I practically live on TikTok, saving recipes and nutrition hacks to try. One ingredient that keeps popping up in my social media feed? Aloe vera.

When you type 鈥渁loe vera鈥� in the search bar of TikTok, you鈥檒l come across clips of creators touting the purported health benefits of this ingredient. You鈥檒l spot home cooks blending the jelly-like substance into smoothies and hikers rubbing the plant鈥檚 juices on their skin to soothe sunburns.

I鈥檝e appreciated aloe long before it became a trend. As a Haitian-American, Caribbean culture runs through my veins, so I鈥檓 familiar with the gel as the succulent grows on many islands. (Fun fact: Aruba even has an entire dedicated to the plant.) My grandmother, whom I grew up with, often kept aloe leaves on the kitchen counter, right beside her other natural remedies. Whenever the sun got the best of me, I knew she鈥檇 have a cool slab of that green leaf ready for me. She听was ahead of her time.

I鈥檒l always follow her advice without hesitation, but I鈥檓 wary of听viral trends. Let鈥檚 be honest: people often exaggerate the effectiveness of wellness hacks. Luckily, you can鈥檛 really go wrong with aloe vera.

The Health Benefits of Aloe Vera Gel

Let鈥檚 start with a quick disclaimer: eating either aloe vera gel from the plant鈥檚 leaves, unprocessed gel with no additives, or drinking aloe juice is safe, but you should not ingest aloe vera gel-based skincare products. While you can find aloe vera skincare products marketed as pure, some may actually be 98- or 99-percent pure. This means they can include other ingredients that are OK for your skin, but not for consumption, like alcohol, an antiseptic, or lidocaine, a numbing and pain-relief agent that is great for treating sunburns or itchy bug bites.

Aloe Vera Is a Hydration Powerhouse

Aloe vera helps hydrate your body when ingested (and when applied to the skin) due to its high water and electrolyte content (particularly magnesium and potassium), says , a registered dietitian based in New York. 鈥淭hese minerals help replenish electrolytes lost through sweat, making aloe vera a potential addition to post-exercise hydration,鈥� she says.

Scientific evidence also suggests that consuming aloe vera gel improves blood circulation and supports kidney, liver, gallbladder, and digestive functions, says , a registered dietitian nutritionist based in Hawaii.

It Can Reduce Pain and Inflammation When Applied to the Skin

show that aloe vera offers natural analgesic (pain-relieving) and anti-inflammatory properties, says , a board-certified dermatologist based in Toronto. This is thanks to compounds in the plant called anthraquinones, which 鈥渂lock the synthesis of enzymes and hormones responsible for pain and inflammation, relieving discomfort, swelling, and redness,鈥� she explains.

For sunburns or scrapes, you don鈥檛 need much鈥攋ust a thin layer of aloe vera gel will do the trick. Be sure to avoid applying it to open wounds, Yadav says. 鈥淚鈥檇 also recommend refrigerating the aloe gel if possible鈥攖he added cooling sensation can be very soothing,鈥� she says.

How Much Aloe Vera Gel Is Safe to Ingest Daily?

Nutritionists typically recommend starting small, with about two ounces (approximately one-quarter cup) per day, until your body adjusts. This is because anthraquinones also have a laxative effect, which can cause diarrhea when consumed in excess, says Amy Davis, a registered dietitian nutritionist based in New Orleans, Louisiana.

I Tried These 4 Aloe Vera-Based Recipes

Despite all of the amazing health benefits of aloe vera, I鈥檒l be honest: it鈥檚 not that appetizing on its own. It tastes bitter, and its slimy texture doesn鈥檛 feel great on the tongue, so I set out to find delicious ways to enjoy the clear goo. These are the few recipes I discovered and tested. Here鈥檚 how it went.

1. Fruity Mint, Avocado, and Aloe Vera Smoothie

TikTok creator shared a smoothie recipe that involves blending one cup of frozen pineapple, half an avocado, half a cup of spinach, four mint leaves, half a cup of water, half a cup of aloe vera gel (I substituted this for instead because it鈥檚 easier to find in grocery stores and helps you skip the process needing to extract gel from the plant), and the juice from half a lime.

鈥淭his smoothie contains healthy fats from avocado, fiber from the pineapple and spinach, and added electrolytes and nutrients from the aloe vera,鈥� says Davis. To make it even more balanced, try adding a source of protein, like half a cup of Greek yogurt or a few spoonfuls of protein powder,听she says.

Emerick recommends reaching for this smoothie as a hearty snack or post-workout drink to aid recovery.

The Verdict: Creamy, Refreshing, and Nostalgic

This smoothie transported me to my maternal homeland of Bermuda. The pineapples and citrus give it a bright, tropical, and sweet taste. The avocados impart a delicious creaminess, too. All the ingredients blended together nicely, masking the bitterness of the aloe vera.

To test its effects on satiety, I blended up this shake after my morning barre class to see if it would keep me full until lunch. It definitely did the job.

(Watch the author make the fruity mint, avocado, and aloe vera smoothie in her kitchen. Video by Ashia Aubourg)

2. Aloe Vera and Agave Lemonade

Lemonade is one of my go-to hacks for loading up on good-for-you ingredients. (If you haven鈥檛 tried creatine lemonade, you totally should.)

This recipe by on TikTok is simple and took me less than five minutes to make. To prepare this lemonade, I combined half a cup of aloe vera juice with the juice of two lemons, one-and-a-half cups of water, and a tablespoon of agave. Then, I poured it over ice once I was ready to enjoy it.

This drink is packed with hydrating ingredients like aloe vera and water, says Emerick. It also has a good dose of vitamin C, thanks to the lemon, which 鈥渂oosts immunity and supports skin health,鈥� she says.

The Verdict: Crisp and Refreshing听

I’ve been hiking more now that the weather is warming up, so I jumped at the chance to pour this lemonade into my insulated water bottle and take it with me. As I tackled the steep inclines, sipping this drink kept me feeling good.

The sourness from the lemon and sweetness from the agave masked any harsh notes from the aloe vera. Moving forward, I鈥檓 keeping a pitcher of this in my fridge.

3. Grainy Mustard and Aloe Vera Salad Dressing

I was first introduced to aloe vera vinaigrette while traveling to St. Lucia, and I鈥檝e been hooked ever since. I鈥檝e made a few variations of this topping on my own, but recently, while Googling how to incorporate aloe juice into salad dressings, I came across an idea from the food blog that had a similar ingredient makeup to the one I tasted during my travels. I knew I had to try it.

Following this recipe, I blended half a cup of olive oil, a quarter cup of grainy mustard (which tends to be spicier and more robust in terms of flavor than the yellow squeeze-bottle stuff), three tablespoons of honey, a third of a cup of aloe vera juice, or gel from a four-inch piece of an aloe leaf, three tablespoons of fresh basil, and two tablespoons of lemon juice.

鈥淭his aloe vera dressing has plant-based fats (from the olive oil), a touch of sweetness from the honey, and overall, healthier ingredients compared to many store-bought options, which can contain high amounts of sodium, added sugar, or artificial ingredients,鈥� says Davis. To kick it up a notch, Hoch recommends adding ground flaxseeds (about a quarter cup) for an extra boost of omega-3s.

The Verdict: I鈥檒l Be Putting It on Everything.

While it didn鈥檛 taste exactly like the one I first enjoyed in St. Lucia, this version still exceeded all of my expectations. It鈥檚 filled with basil flavors, similar to pesto, which helps calm the bitterness of the aloe vera in this recipe.

I poured it over a simple salad of crunchy lettuce, yellow peppers, red onions, and croutons. This topping was the star of the show. I can鈥檛 wait to use it again. I plan to drizzle it on pasta, wraps, or grilled chicken in the future.

4. No-Churn Chocolate Coconut and Aloe Vera Ice Cream

Perhaps the most exciting recipe I found was this tutorial from TikTok creator , who turns this gooey plant gel into ice cream. The best part? No fancy machine is needed.

Instead of using an ice cream maker, the creator relies on a no-churn method, and all you need is a freezer-safe bowl. To make this frozen dessert, I blended a cup of coconut cream, a cup of cashews, three tablespoons of maple syrup, one tablespoon of cocoa powder, and three tablespoons of aloe vera juice. Then, I poured the mixture into a bowl and let it thicken up in the freezer for at least six hours.

鈥淭his recipe, which combines coconut cream, cashews, maple syrup, cocoa powder, and aloe vera, is rich in calories, healthy fats, and protein,鈥� says Emerick. (One cup of cashews has over a whopping of protein.) But since it鈥檚 pretty high in sugar, she recommends enjoying it as an occasional sweet treat rather than a daily dessert.

The Verdict: Unreal.

Honestly, I鈥檓 predicting that aloe vera ice cream might be the next viral trend. For starters, it鈥檚 so easy to pull together. It took me under five minutes to get it in the freezer (though you鈥檒l need to be patient while it solidifies!).

The result was a creamy, light, and smooth frozen dessert filled with delicious chocolate flavors. You can鈥檛 taste the harsh taste of aloe at all. It satisfied my sweet tooth, and I can鈥檛 wait to make it again with other fun add-ins like matcha, strawberry syrup, or vanilla.

As a bonus: if you鈥檝e got leftover aloe from any of these recipes, don鈥檛 toss it鈥攖rust me, your skin will thank you.

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Last year, a friend of mine, who is a nutritionist,听recommended that I try drinking bone broth to help optimize my performance. I didn’t think too much of it at the time, as guzzling the stock made from animal bones didn’t sound all that appetizing to me, especially before or after a big workout.

I tabled the advice and didn鈥檛 think about it until I suddenly noticed bone broth everywhere. Various pouches and cartons line the shelves at my local grocery store, and I can鈥檛 escape the stampede of TikTok influencers claiming bone broth leveled up their workout and recovery routines.

I wanted to know if bone broth is as magical as people (my nutritionist friend included) claim it is. So I reached out to three sports dietitians and asked them: What do you make of all this bone broth buzz? Here鈥檚 what they said.

Why Is Everyone Drinking Bone Broth Right Now?

Bone broth is a type of nutrient-rich stock that鈥檚 like calcium and magnesium, along with proteins like collagen and gelatin. Whereas your standard stock (think: what you use as a base in soup) might only cook for a couple of hours, true bone broth has to soak and simmer between 12 and 48 hours for the nutrients to fully leach out of the animal bones鈥攗sually chicken or beef. 鈥淚f you don鈥檛 cook it that long, you鈥檙e not getting all the nutrients out,鈥� says , a sports dietitian and associate professor in the Department of Nutritional Sciences at Texas Tech University.

According to , a sports dietitian for endurance athletes in Brenham, Texas, scientific research on the of bone broth is limited, but some scientists believe all those nutrients make bone broth an incredibly healthy snack鈥攅specially if you’re physically active. 鈥淏one broth is a nutrient-dense, versatile, and functional food and beverage for athletes,鈥� Brown told me.

1. Bone Broth Is an Electrolyte Powerhouse

One reason bone broth is recommended by sports dietitians is that it鈥檚 jam-packed with like potassium, calcium, magnesium, and sodium. In fact, this is why , a registered dietician and director of the Center for Nutrition and Performance at Drexel University, refers to bone broth as nature鈥檚 Gatorade. 鈥淚t has all the electrolytes needed to replace sweat,鈥� she said.

2. Bone Broth Is Protein-Rich

Bone broth is also an excellent source of protein, and it鈥檚 well-established that consuming protein鈥攕pecifically, amino acids, which are the building blocks of protein鈥攁fter working out helps . 鈥淲hen you exercise, you break down muscles and you have to consume protein in order to give your body back the amino acids to rebuild those muscles,鈥� explains Brown.

3. Collagen in Bone Broth Can Improve Bone and Ligament Health

The main type of protein found in bone broth is collagen鈥攁 substance that keeps your , like , strong and healthy. While it鈥檚 unclear exactly how much collagen you鈥檙e getting through bone broth, 鈥渃ollagen supplementation has been found to help reduce joint pain and may help with muscle recovery,鈥� Brown says.

According to Childress, it makes sense, then, why so many athletes say bone broth has improved their gait, form, stability, and performance. 鈥淵ou might feel like you can move a little quicker, or you鈥檙e a little bit more flexible in your movements,鈥� she says.

Is Bone Broth Good for Recovery?

Though everyone鈥檚 needs vary (depending on the intensity of your workouts and how much you sweat), a cup of bone broth鈥攚hich generally contains 8 grams of protein and 350 milligrams of sodium鈥攊s generally a good place to start, says Brown. The key is to be consistent, says Childress, and drink it every day, as it can take a couple of months for the health effects to kick in.

As for what鈥檚 better: Having it before or after your workout? The answer really depends on your personal preferences and eating habits. If you, like me, can鈥檛 handle a big meal before you run but need something in your stomach, chug a cup before you head out the door. If you鈥檙e more so looking for a snack that鈥檒l help your muscles recover and bulk up, throw back some broth after your training session, Brown says.

According to Brown, bone broth can even be an excellent mid-exercise snack for those who do ultra-distances or Ironman competitions in which it鈥檚 crucial to consume protein as you go. 鈥淚t鈥檚 like anything else鈥攊t鈥檚 really about what works best for the individual athlete and what the athlete prefers,鈥� says Childress.

You Shouldn鈥檛 Solely Rely on Bone Broth to Get Your Protein

There are a couple of considerations to be aware of. Collagen is technically an protein, which means it doesn鈥檛 have all the amino acids your body needs to function properly, according to Brown. As such, 鈥測ou should not rely on collagen as your main or number-one protein source because you could end up deficient and you won鈥檛 get all those other essential amino acids,鈥� says Childress.

Collagen is most impactful if you鈥檝e already met your overall nutritional needs, says Childress. If you鈥檙e not eating enough protein, the amino acids will just go to the other bodily systems that need them more. But if you鈥檙e hitting your body鈥檚 nutritional needs, the collagen has a way better chance of being used to boost your joint and muscle health, she added. The takeaway: bone broth is best used as a bonus to your diet鈥攏ot a cornerstone of it.

How to Buy鈥攐r Make鈥擝one Broth

罢丑别谤别鈥檚 a lot of variability in the quality of the products being sold online and at grocery stores, so you want to take a good look at the packaging label when you鈥檙e shopping for a broth.

Make sure it鈥檚 been slow-cooked for at least 12 hours (and, ideally, longer) and contains vinegar (specifically, apple cider vinegar), as this doubly helps the bones release nutrients, Brown says. Look for brands that use bones sourced from USDA organic free-range animals like this one by , Brown suggests, and if you see added sugars or artificial additives, steer clear.

You can make your own batch at home using an , slow cooker, pressure cooker, or pot on a stove. Toss in the bones鈥攐r even a full chicken carcass鈥攁nd add chopped vegetables (like carrots, celery, and onion) along with herbs for taste (think: garlic or bay leaves) and salt. Then, cover everything with water and let the mixture simmer for 12听to听24 hours, says Childress, until you end up with a thick, gelatinous substance. If you’re looking for some inspiration, TikTok user @ shared an easy homemade bone broth recipe.

Bone broth is SO good for your health and it鈥檚 so easy to make at home!

You can swallow as is or heed Dardarian鈥檚 advice, which I plan to do, and mix the broth into a bowl of rice, quinoa, or a hearty stew. It only took a year and multiple sports nutritionists touting the potential benefits for me to pay attention鈥攂ut I鈥檓 excited to see if bone broth helps me increase my running pace and improve my overall performance.

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In the fall of 2020, pro-climber Sasha DiGiulian underwent her . As she doubted whether she鈥檇 ever climb again, she found herself with a lot of downtime during her recovery. She took those months to听fully commit to her long-time passion: starting a protein bar company.

鈥淚 registered the name in 2012 when I was a freshman at Columbia University,鈥� she says. Today, her superfood snack brand is stocked on shelves in climbing gyms and health stores nationwide.

Her passion for the protein bar business stems from her own experience of relying on nutrient-dense snacks for energy. When she鈥檚 not enjoying a or Send Bar, she鈥檚 making one from scratch at home.

Her one rule for making homemade protein bars? It has to start with date caramel鈥攁 thick paste that you can make easily by . She loves the dried fruit goo because regardless of the other ingredients she adds, it always seamlessly binds everything together into a chewy, tender bar that boosts her energy before training, hiking, or climbing. 鈥淚f my energy reserves are low, I can鈥檛 lift as hard, I lack power, and I burn out much faster,鈥� she says.

Another benefit, she says, is that they help her recover by replenishing her body with protein to repair muscle damage鈥攁 ritual she has taken seriously since healing from her past surgeries.

I decided to make DiGiulian鈥檚 nutty date bar recipe myself and spoke with a registered dietitian, who weighed in on how DiGiulian鈥檚 homemade bars can boost performance and support recovery. Here鈥檚 how it all went.

How to Make Sasha DiGiulian鈥檚 Homemade Nutty Date Bars

The author makes Sasha’s nutty protein bars in her kitchen. (Video by Ashia Aubourg)

Servings: 8 three-by-one-inch bars

Duration: 10 min (plus 30 minutes of refrigerating)

Ingredients

• 1 cup finely chopped cashews
• 2 teaspoons
• 录 cup plant-based (vanilla or unflavored)
• 4鈥�5 , pitted
• 录 cup raisins
• 录 cup pecans, roughly chopped
• 录 cup
• 录 cup almond butter
• 陆 teaspoon cinnamon
• 陆 teaspoon vanilla extract
• A pinch of salt
• 1鈥�2 tablespoons water, if needed (to help blend the dates)

Recipe

1. In a food processor, blend the Medjool dates with almond butter and vanilla extract until smooth. Add one to two tablespoons of water if needed to help blend.
2. In a separate bowl, mix chopped cashews, spinach powder, protein powder, raisins, chopped pecans, coconut, cinnamon, and salt.
3. Pour the date mixture into the dry ingredients and combine until a sticky dough forms.
4. Press the mixture onto a piece of parchment paper and mold it into a square.
5. Chill the mixture in the refrigerator for 30 minutes, and then slice it into eight bars that measure about three inches long and one inch wide.

Note: The bars will stay fresh in the refrigerator for up to a week when stored in an airtight container.

The Verdict: These Nutty Date Bars Didn鈥檛 Last a Second in My Kitchen

I had high hopes for a protein bar recipe created by the founder of a popular health snack company, and DiGiulian鈥檚 date-nut duo did not disappoint. I prepared them in under ten minutes, using my blender instead of a food processor. Shaping the dough into neat rectangles was effortless, and they turned out looking like store-bought bars.

These bars are sweet, chewy, and packed with rich, comforting, nutty flavors. I kept a container of these in my fridge, and they didn鈥檛 even last a week.

How to Get the Most Out of These Bars, According to a Nutritionist

It turns out DiGiulian might be on to something when it comes to her love for dates, says Erika Collette, a registered dietitian based in Boston, Massachusetts.

鈥淭he Medjool dates and raisins are great sources of pre-workout carbs,鈥� Collette says. These ingredients help fuel your body before getting active because they鈥檙e rich in simple carbohydrates that are easy to digest, providing quick energy for your workout soon after eating, she says.

Eat Them 30 Minutes Post-Workout to Aid Recovery

Collette recommends eating one of these bars at least 30 minutes after a workout. This protein-packed snack helps kickstart muscle repair and replenish your energy, she says.

One nutty date bar has nine grams of protein, and since nutrition experts recommend aiming for per meal, snacking on one of these bars can help you get there.

I took Collette鈥檚 advice and ate one of these nutty date bars about a half hour before my barre class. I was able to power through my toughest range of motion exercises, and I didn鈥檛 feel achy after my workout; it was energizing and surprisingly filling, too. I鈥檒l definitely be making these again.

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This is a vegan, gluten-free smoothie recipe that I do not believe will change your life. Or will it? Just make sure you follow the directions.

Ingredients

• 1.5-inch ginger root
• 录 cup raw pumpkin seeds
• 鈪� cup hemp hearts
• 1 apple
• 1 cucumber (sub 1 large carrot during winter)
• 2 cups frozen chopped spinach
• 2 cups flax milk
• 1.5 cups water

Directions

1. Get out your blender and assemble your ingredients.
2. Break or cut off a chunk of ginger root and put it in the blender. You can peel it if you鈥檇 like, but the whole thing is edible…and it鈥檚 going in a blender. (I just rinse it with some water.)
3. Measure the pumpkin seeds and hemp hearts and dump them into the blender.
4. Cut the cucumber into chunks, cut the apple into fourths, and remove the core and stem. Put them both in the blender.
5. Measure your frozen spinach, flax milk, and water, and pour them into the blender.
6. Turn on the blender on a low setting at first, then higher. As you watch the blender pre-digest all those healthy ingredients for you, think about what this smoothie represents: a commitment to clean eating and living, a promise to yourself to make better dietary choices, and unlocking the secrets to longevity and eternal youth. It could change your life. Or maybe you like your life? Or at least enough of it that you don鈥檛 need to change the whole thing and become a completely new person? Things are OK, for the most part, right? You鈥檙e good at some stuff, some people like you, maybe some things could be a little better, but that鈥檚 true with everyone, probably. You鈥檙e doing just fine in the grand scheme of things. (Some fruits and vegetables and fiber and micronutrients and vitamins can鈥檛 hurt, though.)
7. Split the contents of the blender between two 32-ounce jars, one for today and one for tomorrow. It makes a lot. But then you only have to wash the blender every other day.

Nutrition Info:

440 calories

25 grams fat

28 grams carbohydrates

11 grams fiber

11 grams sugar

25 grams protein

527 mg calcium

9.8 mg iron

527 mg calcium

824 mg potassium

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In 2018, I convinced myself my hormones were out of whack. Acne and unusual tiredness are supposedly tell-tale signs that your 鈥擨 had both. So, I scheduled an appointment with my physician and asked him to test my hormone levels.

A quick blood draw revealed that my androgens, a group of hormones produced by the adrenal gland and the ovaries in women and testicles in men (testosterone is the primary androgen), were elevated (and likely causing my skin to flare up).

My doctor听said my hormones were imbalanced and prescribed me spironolactone, an anti-androgen medication that鈥檚 commonly prescribed to treat acne. He sent me on my way. But I hated the drug鈥攊t made me feel light-headed and dizzy. I later learned that if you have naturally low blood pressure, the drug could lead to faintness and dizziness.

So, after a follow-up convo with my doctor, I stopped taking it and started investigating natural ways to balance my hormones.

According to internet strangers, I could cure my hormonal imbalance by drinking spearmint tea and snacking on ginger. When I asked my doctor for his two cents, he told me this advice was bogus. And even though I was desperate for some type of natural cure that could level out my hormones, I knew鈥攄eep down鈥攖hese solutions were probably (read: definitely) too good to be true.

The experts I interviewed for this story summed up hormone balancing in a few words: a trend that claims you can perfect the amount of hormones in your body through holistic lifestyle changes like tweaking your diet or taking a supplement. 鈥淚t鈥檚 mostly pseudoscience,鈥� says , a gynecologist at Stanford Medicine. Here鈥檚 why attempting to balance your hormones with food is, frankly, complete nonsense.

What Does It Even Mean to 鈥淏alance Your Hormones鈥�?

It鈥檚 well-established that hormones play an important role in many , including sleep, energy levels, digestion, and mood. As such, if you have an imbalance鈥攚hich is officially diagnosed with a blood test鈥攎any aspects of your health can feel off.

People with thyroid abnormalities, for example, may feel too hot or too cold, constipated, or anxious and jittery. And those with polycystic ovarian syndrome (PCOS) may feel lethargic or sluggish.

Treatments for Hormonal Imbalances Have Long Been Scrutinized

Historically, doctors have hesitated to treat hormonal imbalances, says , a registered dietitian and associate professor in the Department of Nutritional Sciences at Texas Tech University. Years ago, certain hormone therapy (HT) treatments were linked to , causing many doctors to stop prescribing HT.

Over the years, has shown that HT can be incredibly , but many physicians, particularly those who are wary about potential side effects, are about prescribing it.

Furthermore, many hormone-related symptoms are poorly understood, tough to treat, or brushed off as psychosomatic by some physicians. So many people have felt gaslighted by their doctors when they complain of symptoms or, like me, don鈥檛 want to take a pharmaceutical drug with nasty side effects. 鈥淲hen doctors aren鈥檛 able to address an issue or when people feel dismissed, they go to other places for information or validation and treatment because they just want to feel better,鈥� says Voedisch.

Cue in: hormone balancing鈥攖he belief that by drinking, say, matcha or swallowing supplements like ashwagandha, you can naturally increase or decrease hormones such as cortisol and, consequently, get rid of whatever annoying symptoms you鈥檙e dealing with. The trend exploded because so many people have symptoms鈥攍ike fatigue, weight gain, sleep problems鈥攖hat they want to get rid of, regardless of whether or not they鈥檙e related to hormones.

It鈥檚 now marketed as a one-size-fits-all solution for anyone who鈥檚 ever felt a little off. 鈥淧eople are saying that everything that is wrong with a person comes down to the endocrine system,鈥� says , an associate professor in the sociology department at Rutgers University who studies hormone imbalances. (Spoiler: That鈥檚 not the case.)

The Hormone Balancing Trend Is Problematic for These Reasons

One of the main issues with hormone balancing is that many of the symptoms people are trying to correct鈥攚hether it be mood swings or cravings鈥攁re often due to factors that are totally unrelated to hormones. You may be stressed out, sleep-deprived, or eating poorly. Or you could have an underlying health issue, such as anxiety, arthritis, or insomnia, that you don鈥檛 want to overlook, as there are proven treatments that can help. 鈥淵ou need to make sure you鈥檙e also evaluating for other conditions鈥� before assuming your hormones are to blame, says Voedisch.

Even if it turns out your hormones are messed up, changing your diet probably won鈥檛 cure them.

You Can鈥檛 Balance Hormones with Food

As Childress told me, the endocrine system鈥攖he network of glands that regulate hormones鈥攈as a lot of physiological processes in place that automatically keep your hormones balanced. You鈥檇 have to eat extremely poorly (think: tons of processed foods, refined grains, and red meat) to override that sturdy system and cause your hormones to go haywire.

On the flip side, adding certain foods to your diet won鈥檛 magically fix a dysregulated endocrine system. Snacking on apples won鈥檛 improve your estrogen levels, says Voedisch, and eating more yams won鈥檛 fix your body鈥檚 progesterone production. The belief you can eat your way to A+ hormones? 鈥淭hat鈥檚 a myth,鈥� she says.

However, some hormonal imbalances can improve with a specialized diet鈥攂ut not in the way you鈥檇 think. Take PCOS, for example, which causes high testosterone, leading to too much insulin in your blood. When you consume fewer foods that cause insulin to spike, such as carbs and added sugars, you can counteract the health effects of excess testosterone, which include excess body hair and, over time, a higher risk of diabetes. 鈥淭hat鈥檒l bring down the insulin, which will help relieve some of the side effects of that disorder,鈥� says Childress. But even then鈥攜our diet can鈥檛 fix the testosterone problem, she adds.

The Majority of Hormone Balancing Content Is Targeted to Women

One of the biggest themes you鈥檒l find is that the bulk of hormone-balancing content is geared toward helping women look and feel better. Such regimens often promise clear skin, youth, endless energy, or slenderness. And they鈥檙e often promoted by thin, white women鈥攕trengthening this idea that you should be or look a certain way, says MacKendrick. 鈥淭hey鈥檙e not representing a range of different types of bodies or races,鈥� she says.

Most hormone-balancing content conveys a damaging and inaccurate message that when your hormones are in balance, you have the energy to be both a career woman and a mother and have a sex drive, according to MacKendrick.听

This premise discounts the fact that female sex hormones, like estrogen and progesterone, are naturally erratic throughout a woman鈥檚 cycle鈥攖hey鈥檙e supposed to be. 鈥湴粘蟊鸢疴�檚 no balancing that needs to happen there,鈥� says Voedisch. But hormone balancing capitalizes off a huge vulnerability鈥攖hat something about you is subpar, and you should try stabilizing your hormones to obtain this ideal physique. The messaging is much like the diet and anti-aging industries, says MacKendrick.

It鈥檚 Pseudoscience

Self-help books and influencers often claim that hormone balancing will relieve your fatigue or build muscle鈥攈ealth claims that are . 鈥淭he things these influencers are claiming are largely bogus,鈥� says Childress.

But if they鈥檙e B.S., why do so many people swear by hormone balancing? Well, they may just be eating healthier鈥攁nd when you add more nutrient-dense foods to your diet, workout regularly, and sleep better, your overall health improves. 鈥淚 think sometimes people may think they鈥檙e balancing their hormones, but they really just feel better because they鈥檙e eating better,鈥� says Childress.

Furthermore, there may be a potent placebo effect, which is a phenomenon that occurs when people鈥檚 health improves after taking a fake or ineffective treatment. You may notice that, after sipping on some hormone-balancing herbal tea for a few weeks, you feel stronger or more energetic for a bit鈥攂ut, eventually, that placebo effect will wear off, adds Voedisch.

Are the Claims That Hormone Balancing Improves Gut Health True? Maybe.

A 2021 review published in the journal suggests the gut microbiome, the community of live organisms that reside in the intestines, is influenced by sex hormones like estrogen, progesterone, and testosterone鈥攁nd vice versa.

For example, some researchers theorize that a poor diet听may cause bacteria to leak out of your gut, circulate throughout your body, and activate your immune system, thereby causing a spike in insulin, which could cause the ovaries to release androgens. But that鈥檚 just a theory; there鈥檚 still a lot scientists don鈥檛 understand about the gut-hormone relationship. For now, it鈥檚 currently a stretch to say your eating habits can alter your sex hormones via your gut. 鈥淵our diet likely has very little to do with your sex hormones,鈥� says Childress.

Do This Instead of “Hormone Balancing”

Rather than experimenting with a new-age eating plan that promises to enhance your hormones, make an in-person appointment with a physician鈥攍ike an endocrinologist or gynecologist鈥攐r a registered dietitian who can look at your medical history, run diagnostic tests, and based on those results, develop a personalized care plan. They can discuss evidence-based treatments that can help you feel better.

If you do, in fact, have a thyroid disease, they can prescribe medications, such as thyroid replacement therapy, says Voedisch, and if you鈥檙e menopausal and have low estrogen, you can look into hormone replacement therapy.

And, hey鈥攊t鈥檚 always worth taking a look at what and how you eat. If you鈥檙e worried about your hormones, says Childress, it鈥檚 generally a good idea to load up on fruits and vegetables and cut out refined sugars (a la the Mediterranean diet). Prioritize your sleep, manage your stress, and get exercise. 鈥淭hese things matter just as much if not more than diet alone,鈥� she says. If you feel better, that鈥檚 great鈥攋ust know 鈥渋t may or may not have anything to do with your hormones,鈥� says Childress.

When I see a doctor or certified dietitian slinging a hormone-balancing regimen on TikTok, I want to believe they鈥檙e sharing sound medical advice. But you can鈥檛 snack your way to balanced hormones. As Voedisch told me, 鈥淚f someone is trying to sell you something your insurance won鈥檛 cover, and you have to pay out of pocket for it, I would be very suspicious.鈥�

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Food creator recipe has exploded in popularity on TikTok. The dish, which features white beans, chickpeas, and peppers, has racked up 12.5 million views on the social network so far and inspired a slew of spin-off recipes. I imagine all of the fanfare for this dish is due to the fact that it’s packed with tons of nutrients, is aesthetically pleasing, and is a nice change from your typical leafy green salad.

Even though beans are trending, a 2021 study published in concluded that most Americans aren鈥檛 even getting close to the听recommended amount.听The latest , which are from an advisory committee to the United States Department of Agriculture (USDA), recommend that people eat at least 2.5 cups of beans and lentils per week. That鈥檚 a big increase from the current of legumes per week.

Beans, which are full of , aren’t just a good base for a salad鈥攖hey may give you an athletic edge. They’re also easy to incorporate into your diet.

What鈥檚 Behind the Push to Eat More Beans?

鈥淏eans are one of the healthiest foods to consume,鈥� says , a certified sport specialist in dietetics at The Ohio State University Wexner Medical Center.

“They’re nutrient powerhouses, offering protein, iron, and B vitamins, all while being low in fat and highly sustainable to produce,鈥� says , co-owner of Keatley Medical Nutrition Therapy, a practice that offers nutritional guidance for people with and without underlying health conditions.

Beans Are High in Protein

The small legumes are a significant source of plant-based protein, making them a good option for vegetarians, vegans, or anyone looking to lower their meat consumption, says Vavrek.

“Beans are lower in fat than red meat (yes, beans contain a very small amount of fat), and they are a good source of fiber,鈥� says , a registered dietician at George Washington University Medical Faculty Associates. So, consistently听swapping a cut of steak for a cup of beans may .

They Help Boost Energy and Lower Disease Risk

The complex carbohydrates in beans are an excellent source of energy, says , an adjunct professor of nutrition at New York University. Complex carbohydrates like sweet potatoes and corn take longer to digest and provide more energy for a longer duration than simple carbohydrates such as white pasta or white bread. They also contain more nutrients, including听fiber and vitamin B, than simple carbs.

A growing body of research links eating more legumes with better health, including a lowered risk of developing chronic diseases such as . One scientific review published in the journal in 2023 found that people who consistently included beans in their diets had a lower risk of death from any cause.

Still, beans aren鈥檛 a staple food in most American diets. 鈥淏eans really haven鈥檛 gotten the love they deserve,鈥� says , a registered dietician and author of the healthy-living guide titled . Cording says the reason isn鈥檛 entirely clear, but it’s possible that Americans have simply gotten used to thinking of animal sources for protein. 鈥淎lso, I find that often people don鈥檛 know what to do with them,鈥� she says.

How Beans Can Optimize Athletic Performance

鈥淏eans are high in carbohydrates, and, as we know, athletes need carbohydrates to help fuel performance,鈥� Vavrek says. That, combined with their protein levels, 鈥渕ake them an excellent choice for fueling recovery,鈥� Keatley says.

Keatley says that beans鈥� high-fiber content also helps regulate blood sugar to deliver consistent, sustained energy while you train. That fiber content also supports gut health and digestion, which makes it easier for your body to absorb nutrients, Metzger adds. It also may help your body recover after workouts, she says.

Beans even contain electrolytes like potassium, which are often found in sports drinks and are essential for hydration, muscle function, and preventing cramps, Young says.

Beans May Enhance Agility and Speed

There isn鈥檛 a lot of research directly looking at the impact of legumes on athletic performance, but there is some.

A small, randomized, double-blind study published in the journal in 2020 had eight soccer players either eat a lentil-based nutrition bar or a carbohydrate-based bar two hours before a simulated soccer match. The participants were given an agility test of paced jogging, running, walking, and sprinting, along with three-minute intervals of soccer agility skills. Study participants who had the lentil-based bar performed better on the agility test and had a lower carbohydrate oxidation rate (the speed at which the body breaks down carbs for energy) during the match. As a result, the researchers concluded that the lentil-based bar provided an improvement in agility, running, and jumping high later in the game.

A small 2020 study published in divided 19 soccer players, 12 women and 7 men, into two groups. The first group ate a pulse-based diet (including beans, lentils, chickpeas, etc.), and the second group consumed their regular diet for four weeks. The researchers found that only the female participants, who made up the majority of the study participants, reduced their total cholesterol levels on the pulse-based diets and also increased their levels of high-density lipoproteins, which reduce the risk of cardiovascular disease. However, the researchers didn鈥檛 conclude that the beans enhanced athletic performance鈥攐nly that they supported other factors that contributed to good health.

Is It a Good Idea to Eat Beans Before a Workout?

Cording stresses that everyone鈥檚 body processes beans differently, but in general, she doesn鈥檛 recommend having a hefty serving of beans before a workout. 鈥淭hat鈥檚 going to be really uncomfortable because of the impact it can have on digestion,鈥� she says. The high fiber content can lead to bloating or gas, which could interfere with performance.

Because of this, Keatley suggests eating beans at least 12 to 24 hours before a workout and consistently sprinkling them throughout your diet, focusing on smaller servings at each sitting versus larger ones to minimize side effects. 鈥淚ncorporating them regularly into meals throughout training is more effective than relying on a one-off 鈥榖ean boost,鈥欌�� he says. Another reason to focus on consistency, according to Young: 鈥淩egularly including beans in your diet helps your body adapt to digesting them efficiently.鈥� Making sure the beans are thoroughly cooked can also make them easier to digest.

If you鈥檙e concerned about timing beans around your performance or aren鈥檛 sure how you鈥檒l react to them, Cording says it鈥檚 better to have them after your workout and gauge how you feel from there.

How to Get More Beans in Your Diet

If you鈥檙e not currently a bean eater, Cording suggests starting slow. Vavrek recommends drinking plenty of water to help move legumes through your digestive system and prevent constipation. Metzger also suggests soaking beans overnight in cool water, which removes some of the gas-producing sugars.

Here are some easy ways to eat more beans, according to Metzger:

• Add chickpeas to a salad听or soup, or make a chili
• Eat black beans with rice or as a side dish
• Saut茅 white beans with garlic and olive oil
• Snack on roasted soybeans
• Dip pita chips or vegetables in hummus
• Toss lima beans into your salad or create a succotash (a combo of corn and lima beans)

You can even put beans in smoothies, Cording says. 鈥淭he key is to integrate them consistently across meals, allowing their benefits to support overall training and performance,鈥� Keatley says.

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On Sunday February 9, 2025 the Philadelphia Eagles will take on the Kansas City Chiefs in Super Bowl LIX. Travis Kelce will be there. Taylor Swift will no doubt be cheering him on. Kendrick Lamar is slated to perform the halftime show. 罢丑别谤别鈥檚 a lot to look forward to.

Here at 国产吃瓜黑料, we are still thinking about an infographic published by the in the fall of 2024, which charts, of all things, the sheer volume of Uncrustables being consumed by the NFL. Yes, that鈥檚 right, if you haven鈥檛 heard, professional football players eat an ungodly amount of the pre-packaged, crust-cut-off, frozen peanut butter and jelly sandwiches sold by Smuckers and available in virtually every grocery store. According to the Athletic, NFL teams are tucking into somewhere upwards of 80,000 Uncrustables a year. And that鈥檚 just among the teams that chose to respond to their inquiry.

For their part, Smuckers has made the most of players鈥� love of their iconic sammie, with teams like the Ravens and players like the Kelce brothers.

Now, I don鈥檛 claim to be a nutritionist, but I do devote quite a bit of rent-free space in my brain鈥攁nd quite a bit of my time鈥攖o reading about and researching the latest science on diet and nutrition. And I try to reasonably modify my own and my family鈥檚 diet in response to evidence-based things that I learn.

Alcohol is connected to higher risks of at least seven types of cancer,? Alrighty, Aperol Spritzes only on special occasions moving forward. ? Never going to buy a can without BPA-free on the label! And on down the line to microplastics in kitchenware. You get the gist.

So I think what surprises me most about Uncrustables as professional athlete fuel is my perception that they fall into that most contemporary of negative food categories: ultraprocessed. Although the research on the effects of ultraprocessed foods is still emerging, early , among other potential downstream health considerations. So I guess I would assume they are, broadly put, something to be avoided, especially in the context of peak athletic performance.

But let鈥檚 challenge my assumptions, starting with my broad brush view of ultraprocessing. As a recent article published on our sister site , 鈥淪ports nutrition鈥� requires ultraprocessing in order 鈥渢o create fast-digesting carbohydrates in the form of gels, chews, and beverages to keep your muscles adequately fueled.鈥� The ultraprocessed factor of certain specially manufactured foodstuffs, argues听Triathlete, ensures their capacity to meet nutritional needs in a unique way for endurance athletes. Again, as a total non-nutritionist, that feels like a fair point in their favor.

Peanut Butter and Jellies Are Pretty Amazing Workout Calories

And we do know that PB&Js are a great workout option.

国产吃瓜黑料 writer Michael Easter put it simply in a 2018 story he wrote on peanut butter and jelly sandwiches as the unassuming鈥攂ut ultimate鈥攁dventure fuel: 鈥�A basic PB&J鈥攕liced white bread, Jif, and grape jelly鈥攃ontains 350 calories and 16, 45, and 11 grams of fat, carbs, and protein, respectively. That鈥檚 roughly equivalent to a Peanut Butter ProBar鈥攁 favorite among endurance athletes鈥攚ith its 380 calories, 20 grams of fat, 43 grams of carbohydrates, and 11 grams of protein.鈥� And, according to his estimates, they 鈥淸clock] in at roughly 25 cents each.鈥�

Kelly Jones, a registered dietitian, certified specialist in sports dietetics, and owner of and told me that if she were my nutritionist, she鈥檇 recommend making my own PB&J or peanut butter banana sandwich 鈥渙ut of whole grain bread and having half or a full one depending on the timing before activity鈥� to net out greater nutrient density.

Uncrustables aren鈥檛 that far off a typical homemade PB&J in their caloric content, coming in at around 210 calories with 28 grams of carbs, 6 grams of protein, 9 grams of fat, and 8 to 10 grams of added sugar. On Amazon, , which makes the cost somewhere in the neighborhood of $2.75 per sandwich. And there鈥檚 definitely something to be said for the convenience of an Uncrustable when it comes to the per-unit price breakdown.

So I guess my first assumption鈥攖hat peanut butter and jelly sandwiches aren鈥檛 the best thing to eat when working out鈥攊s pretty far off the mark. That said, making one at home is definitely a better bang for your buck and probably has denser nutritional value.

But who wants to make 80,000 homemade PB&Js in a year?

What Do Nutritionists Say About Uncrustables?

To get more perspective鈥攁nd to test more of my assumptions鈥擨 reached out to , a nutritionist and certified personal trainer based in Denver, Colorado. Carmichael runs her own nutrition and fitness company, Team Humble Yourself, where the mission is to educate and empower women to take responsibility for their habits within nutrition and fitness.

Carmichael gave me some really helpful food for thought. She said she likes 鈥渢o think of nutrition as paralleling finance. Like a budget, you can spend your money on whatever you want, but long term, all the short-term gratification spending (like consistently eating a highly processed diet) will not lead you to an early retirement or a life full of financial freedom because of small choices that were made daily.鈥�

As such, an Uncrustable here or there is totally fine, but 鈥渨hole foods are elite,鈥� as she said. 鈥淚t takes less energy to digest ultraprocessed foods. It takes more energy (calories) to digest and process whole foods, so relying on more of a processed item for recovery isn鈥檛 something that should be habitual.鈥�

Jones added another layer of complexity to my thinking about ultraprocessed foods as a part of athletic training and recovery. She noted that 鈥渞ather than label all ultraprocessed foods as unhealthy, we should recognize they fall on a spectrum from low to high nutrient density. Athletes who burn 1,000 calories or more per day participating in their sport may have more flexibility to choose foods such as Uncrustables in their diet versus the average American just working to fit in three workouts each week.鈥�

To emphasize that spectrum of ultraprocessing in food, Jones noted that Oreos may be an obvious example to most people, but few recognize canned beans or Greek yogurt as ultraprocessed foods. In fact, I think most of us would agree that the latter examples fall into our idea of healthy eating.

Other Post-Workout Snack Options

Carmichael gave me a whole list of great ideas for post-workout fuel that she believes can help replenish your body鈥檚 glycogen storage, repair and rebuild muscle, and enhance metabolic function. She suggested, 鈥減ost workout, if you鈥檙e not ready for a bigger meal, a large bowl of yogurt or cottage cheese paired with a fruit and honey, or even a slice of toast with some turkey鈥� are all great options.

From Carmichael鈥檚 perspective, it鈥檚 all about moderation. 鈥淢ake a whole food snack or meal after a workout more of a habit, and have something like an Uncrustable when you really want it,” she said. “Moderation is key for everything!鈥�

Even Uncrustables.

Ryleigh Nucilli is 翱耻迟蝉颈诲别鈥檚 columnist for the Pulse. Once her dad, Rob, wanted to try eating Uncrustables on a long road trip, but her sister insisted he eat the homemade variety鈥攕erved on hot dog buns.

The post Uncrustables Fuel the NFL. Are They Actually Good for You? appeared first on 国产吃瓜黑料 Online.

If you search for creatine recipes on social media, you鈥檒l find many creators adding it to everything from smoothies to oatmeal bowls. Even though experts and influencers tout its benefits in their videos, I avoided using it because I’ve always been a bit skeptical of supplements. Before adding it to my diet, I had tons of questions that needed answers. Can it actually boost performance? Is it safe? And what kind of supplement is it?

Creatine is a compound found in meat and fish and is also naturally produced by the human body, says , director of the exercise and sports nutrition lab at Texas A&M University. , an associate teaching professor of exercise science at Syracuse University, says creatine can help improve strength and power, enhance muscle recovery, increase muscle mass, and even provide cognitive benefits.

As you’re probably aware, there’s some controversy surrounding the safety of creatine. People have long held the belief that creatine is an anabolic steroid (it’s not) and that consuming creatine can lead to kidney damage, hair loss, and dehydration. Fortunately, suggests that these claims are myths. One suggests that most people can consume 30 grams of creatine per day for up to five years without much risk. However, if you鈥檙e planning to ingest creatine every day for a lifetime, you鈥檙e better off dropping that number to just three grams per day, says Kreider.听

Instead of adding creatine to plain old water, I wanted to find creative ways to add it to my diet. Here are the few recipes that really stood out to me and what a nutrition expert had to say about them.

1. Peanut Butter, Chocolate, and Coffee Creatine Balls

I鈥檓 a dessert lover, so whenever dinner鈥檚 over, you鈥檒l usually find me scurrying around my kitchen for a little treat. When I came across these peanut butter and chocolate creatine balls from the food blog , I was immediately intrigued.

The called for oats, dried figs, peanut butter, coffee, chocolate protein powder, maple syrup, three teaspoons of creatine, cinnamon, and salt. After mixing everything together in a bowl, I used a tablespoon to scoop out portions of the dough and rolled them into balls.

Once they were perfect spheres, I sprinkled them with flaky sea salt. You could also top them with shredded coconut, crushed peanuts, or a drizzle of melted chocolate.

, a registered dietitian based in Minneapolis, Minnesota, recommends these energizing bites as a great pre-workout snack because they can help boost your performance. 鈥淭he caffeine from the coffee acts as a mental stimulant, creatine helps optimize both brain and body function, the carbohydrates from the figs, oats, and quinoa flakes provide energy for your workout, and the protein supports muscle recovery,鈥� Stangland says.

She recommends eating one or two of these bites about 30 minutes before getting active.

The Verdict: Delicious and Energizing

Every day before dinner, I go on a 45-minute walk, so I had one of these peanut butter and chocolate creatine balls about 30 minutes beforehand as a pre-dessert. (I say this because I still ate a bowl of sorbet later that day). After taking a bite, my first thought was how much they reminded me of edible cookie dough.

They have a bold, sweet flavor with a strong espresso kick. I had so much energy during my stroll that I powered through the whole thing and never once felt the urge to turn around and go home.

2. Creatine Lemonade

When I came across a tutorial for creatine lemonade from , I knew I had to try it because, you know, who doesn鈥檛 like a cool glass of lemonade?

To make this, I juiced one lemon (you can use store-bought lemon juice if you prefer) and added three grams of creatine powder. Even though the recipe calls for five grams of creatine powder, I chose to use three grams instead, per Kreider鈥檚 advice, and because I’m new to creatine.听Then, I poured in two cups of water. The original recipe suggests adding a teaspoon of stevia, but I chose to use agave instead because that鈥檚 my preferred sweetener.

The Verdict: Crisp and Refreshing

I was amazed at how crisp, tangy, and delicious this drink tasted. It wasn鈥檛 chalky or gritty at all and had the smooth consistency of traditional lemonade. Even though I liked it, I won鈥檛 be sipping this before my outdoor workouts any time soon because the temperature in the northeast, where I’m currently based,听is, on average, around 5 degrees Fahrenheit. However, I can definitely see this drink being my go-to pre-workout beverage in the summer.

To test its effects, I decided to chug it after shoveling snow and a deep stretch session. The next day, I didn鈥檛 feel my usual post-shoveling soreness; this is probably due to the fact that, according to Stangland, vitamin C from the lemon juice aids in muscle recovery.

3. Egg-White Creatine Oatmeal

There are a few things that you鈥檒l find in my breakfast lineup every week: boiled eggs, a Greek yogurt parfait, and a steamy hot bowl of oatmeal. So naturally, when I saw dumping creatine and raw egg whites into her hot cereal, my interest was piqued. Unfortunately, almost immediately after starting the recipe, I realized it wasn鈥檛 going to work. Here鈥檚 why.

The recipe says to cook one-half cup of oats according to the package instructions (which I followed by microwaving the grains with water for a minute or two). Then, you鈥檙e supposed to add in the raw egg white from one egg, 25 grams of protein powder, and five grams of creatine (I, again, opted for three) and mix everything together. That鈥檚 when things went left.

The steam emanating from the hot oats began to cook the egg whites, which gave the dish an unpleasant scrambled egg-like texture. Still, I carried on, determined to see the recipe through. I garnished it with a tablespoon of peanut butter and a tablespoon of dark chocolate.

A word of caution: please use pasteurized eggs for this recipe. The pasteurization process without cooking the egg.

Culinary mishap aside, Stangland says that having a bowl of egg-white creatine oatmeal before a workout is a great choice. 鈥淭he creatine helps power your performance, think quick movements like jumps and lifts, while the carbohydrates in the oatmeal provide sustained energy to support your muscles throughout the entire workout,鈥� she says.

The Verdict: It鈥檚 a 鈥淣o鈥� for Me

From a fueling and recovery perspective, this recipe makes sense, but I couldn鈥檛 get past the texture and taste, so I didn鈥檛 finish the bowl.

If you want to experiment with a version of this recipe, you could try making savory overnight oats and adding an already-cooked egg white on top to avoid a half-scrambled-and-half-sort-of-cooked egg in your oats. Or maybe the trick is to not heat the oats too much.

4. Sour Watermelon Creatine Gummy Bears

During my undergrad years, I took a few food science courses, and one of my favorite topics was learning how gelatin can improve the texture and stability of certain dishes. So, when I came across a clip of pouring liquid into molds to make gummy bears, I quickly ordered all the tools I needed to try it out myself.

Homemade candy may sound complicated, but it鈥檚 surprisingly easy. While I chose to order a gummy-bear-shaped mold, this is completely optional鈥攋ust make sure you鈥檙e using some type of silicone mold so your candies don鈥檛 stick. I even tested out this recipe with an ice cube tray, and it worked.

To make creatine gummy bears, start by adding one and a half cups of water to a pan, along with one-half cup of lemon juice, four tablespoons of gelatin, and 10 servings of watermelon-flavored creatine powder. Since I didn鈥檛 have that, I added a drop of red food coloring to give it a fruity look and three tablespoons of honey for sweetness.

Next, I heated the mixture over medium heat, stirring until the gelatin dissolved; this took about two minutes. Then, I used a spoon (a liquid dropper is also fine) to transfer the mixture into the mold. I put the gummies in the fridge for two hours so they could solidify.

The Verdict: 鈥淪pectacular. Give Me 14 of Them Right Now.鈥�

This was my first time making gummies in a while, so I was nervous they wouldn鈥檛 set. But after leaving them in the fridge overnight, I was so excited to see the squishy treats come out perfectly the next day.

As for the flavor, the honey masked any aftertaste from the creatine powder, and the lemon juice added a nice zest. The honey, according to Stangland, can also provide a nice jolt of energy needed to get through a tough workout.

If you prefer plant-based candies, you can replace the gelatin with agar-agar, a red algae-based ingredient. Just use the same amount of agar-agar as you would gelatin in this recipe. I ate two gummies 30 minutes before a yoga class and had no issues doing the toughest planks.

5. Creatine Chocolate Dip

This dip from only has four ingredients: creatine, protein powder, peanut butter, and almond milk. The recipe is simple, too.

I mixed three grams of creatine, two tablespoons of protein powder (I used chocolate flavor), and two tablespoons of peanut butter. Then, I slowly added one-quarter cup of almond milk, stirring until the mixture reached a brownie-batter consistency.

After a workout, it鈥檚 ideal to load up on carbs and protein to help replenish your energy stores and support muscle recovery, says Stangland. 鈥淭he apple and almond milk provide the carbohydrates, while the protein powder and peanut butter supply the protein. Creatine completes this trio of nutrients that aid in recovery,鈥� she says.

The writer makes the creatine chocolate dip. (Video: Ashia Aubourg)听

The Verdict: Yes. That鈥檚 All.

It took me less than three minutes to whip this up. I served it with apple slices, but it would also pair wonderfully with raspberries, strawberries, or graham crackers. I was worried the spread might turn out gritty, but it was smooth, creamy, and airy.

After a week of experimenting with creatine-packed recipes, I couldn鈥檛 help but get excited after trying this one. It鈥檚 the perfect proof that you can easily sneak this powerhouse supplement into everything鈥攂reakfasts, snacks, lunches, dinners, and, yes, even candy.

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As someone who鈥檚 dealt with digestive issues for years, I鈥檇 be lying if I said I wasn鈥檛 intrigued by probiotics. Wherever I look, there are probiotic products鈥攆rom and powders to gummies and fizzy sodas鈥攖hat claim to boost your immune system, fix your gut, and even improve your mood.

There are many different , but common ones include Lactobacillus, Bifidobacterium, and Saccharomyces. They can be found in fermented foods鈥攍ike yogurt, sauerkraut, kimchi, and kombucha鈥攐r grown in laboratories and packed into supplements.

A wealth of is coming out about how the microbiome鈥攖he mixture of bacteria, fungi, and viruses that live on the skin and inside the gastrointestinal (GI) tract鈥攂oosts immunity, aids digestion, and energizes us. As a result, probiotic supplements, which are designed to optimize the overall health of the microbiome, have exploded in popularity. The probiotic supplement market is projected to reach a value of nearly by 2034,听especially among competitive athletes听looking to up their game.

But can probiotic supplements actually improve athletic performance? The truth: while some studies seem promising, the three experts I interviewed have no intention of recommending them to athletes anytime soon.

The Appeal of Probiotics for Athletes听

We are surrounded by microorganisms. There are pathogenic bugs that cause infections and diseases and harmless ones that don鈥檛 really affect us. Then, there are the good guys, known as probiotics, which are living microorganisms that confer health benefits when ingested.

According to , a microbiome researcher at Case Western Reserve University, probiotics diversify your microbiome, which provides protection against pathogens that can make you sick and improves your intestinal lining鈥檚 ability to absorb nutrients better. And some suggests they play an important role in the prevention of chronic and infectious diseases, too.

Athletes are already very attuned to their bodies and want to do everything possible to optimize their health, says , a sports medicine physician at Stanford Medicine. It鈥檚 no wonder so many are experimenting with probiotics in hopes of achieving a faster race time or, like me, a nice long jog sans bloating.

Besides, even if you鈥檙e in tip-top shape, vigorously working out can mess with your gut health. A 2023 systematic review published in the found that super intense workouts like HIIT may decrease the thickness of the protective mucus that lines and the intestines, potentially allowing gut bacteria to seep into the bloodstream. HIIT may suppress the immune system, making athletes more susceptible to illnesses such as upper respiratory infections; it can also trigger diarrhea and heartburn. Naturally, you鈥檙e not going to compete well if you鈥檙e feeling sick.

Ghannoum says we鈥檙e starting to see evidence that probiotics could mitigate these negative effects and improve athletic performance. Here鈥檚 what we know so far.

Probiotics May Reduce GI Discomfort

About the mid-run鈥uns. Gastrointestinal problems (like bloating or loose stools) can impair an athlete鈥檚 physical performance and mental wellbeing. It鈥檚 a common problem athletes face鈥攁nd one that may (one day) be solved with probiotics.

A small study published in the examined how taking probiotic supplements every day for 28 days before a marathon (and two hours before the race start time) impacted runners鈥� performance. Out of the 24 participants, 20 men and 4 women, one group was given a probiotic capsule, and the other received a placebo.

Per the study鈥檚 findings,听 probiotic supplementation significantly reduced the incidence and severity of GI symptoms, like diarrhea and stomach aches, in marathon runners. While it鈥檚 unclear why probiotics have this effect, the researchers suspect probiotics may help runners maintain their pace, giving them a competitive advantage.

Supplements Might Improve VO2 Max, Mood, and Help Athletes Recover From Exhaustion

Another perk: probiotics may help your muscles extract oxygen from your blood, enabling them to lengthen and contract more efficiently.

A 2019 study published in concluded that Lactobacillus supplementation boosted aerobic capacity,听which refers to how much oxygen your muscles use while exercising (otherwise known as VO2 max). Out of 30 university badminton players between the ages of 19 and 22, half consumed a probiotic drink daily for six weeks, and the rest were given orange juice as a placebo. To assess VO2 max, participants were asked to perform a 20-meter shuttle run test. Results showed that probiotics increased VO2 max by 5.9 percent. The greater your VO2 max, the more power you鈥檒l be able to generate and the longer you鈥檒l be able to do high-intensity activities.

Furthermore, subjects in the probiotic group reported lower anxiety and stress levels. As , a registered dietician and director of the Center for Nutrition and Performance at Drexel University, says, 鈥淢ood is a big part of athletics.鈥滱thletes who report lower levels of tension, depression, and anger tend to have more competitive success, shows.

And one person鈥檚 mood can directly affect how their teammates feel, too. 鈥淟ow energy and low mood in a team is contagious,鈥� says Dardarian. Probiotics could also help athletes bounce back after an intense workout or competition.

Another 2019 study published in the discovered that long-distance runners who took probiotics felt less mental and physical exhaustion after completing their usual training regimens. According to the researchers, probiotics could potentially help competitors recover faster and, better yet, avoid injuries. 鈥淧roper recovery allows for restoring energy stores, repairing muscle tissues, and normalizing physiological functions, which are critical for sustaining high-performance levels and preventing burnout,鈥� says Fredericson.

Reduce Inflammation and Increase Muscle Mass

Finally, probiotics may clear inflammation from the body. For context, athletes tend to have in their bodies compared to non-athletes. Left unchecked, chronic inflammation can dampen performance, recovery, and competitiveness. Sore muscles aren鈥檛 exactly a key to endurance.

Probiotics may have a potent anti-inflammatory effect. One found higher levels of anti-inflammatory proteins in the blood and urine samples of athletes taking probiotics after a triathlon. According to Fredericson, some researchers suspect probiotics may strengthen the intestinal lining, thereby preventing harmful substances from leaking out and triggering inflammatory immune responses and prompting the body to produce short-chain fatty acids that fight inflammation. 鈥淩educing inflammation has been shown to influence athlete’s performance by allowing for quicker recovery between workouts, reducing pain and discomfort, preserving muscle mass, and allowing athletes to train at higher intensities for longer periods,鈥� Ghannoum says.

Even more, a proposed that probiotics could increase the amount of amino acids absorbed into the bloodstream, potentially building muscle mass. Muscle mass helps athletes generate force quickly and efficiently, says Fredericson, which lets them perform powerful movements. 鈥淓ssentially, stronger muscles mean better ability to jump, sprint, change direction, and execute sport-specific skills with greater power and control,鈥� he says.

Despite Promising Studies, Doctors Say It鈥檚 Too Early to Cosign Athletes Taking Probiotics听听听

Though the body of literature surrounding probiotics and athleticism is growing, it鈥檚 still in its , and there’s a lot scientists don鈥檛 know yet.

We Don鈥檛 Know Exactly How Different Probiotic Strains Affect People

Most studies have been conducted in tiny groups of people, making it tough to apply the findings to the general population or mice (which doesn鈥檛 translate to human health), says Fredericson.

The biggest issue is that scientists don鈥檛 fully understand what an ideal microbiome looks like or how probiotics affect people differently. The probiotics that benefit one person can differ from the type that helps another.

It鈥檚 also unclear if the probiotics inserted into capsules and gummies even survive the journey from the manufacturing plant to the truck onto the shelf at the store and through your intestines. 鈥淭he supplements might have about 10 million colony-forming units (CFUs) of probiotics, but the number of them that live to make it through the various acidic stomach environments is few,鈥� says Dardarian. And if the probiotics die off, there won鈥檛 be enough of them to have the intended health effects.

As a result, the medical community widely agrees鈥攁lthough there are a couple of 鈥攖hat it鈥檚 too soon to recommend athletes add probiotic supplements to their diet. 鈥淲e need larger studies to prove the benefits are real,鈥� says Ghannoum. But that could change in the future as we learn more about probiotics. 鈥淭he research is changing, and in a couple years from now, we鈥檒l know a lot more,鈥� says Fredericson.

The Best Way to Get Probiotics? Food.

The experts I interviewed are in agreement that the best way to get probiotics鈥攁nd improve your microbiome鈥攊s through food. Why? Foods contain a more diverse mix of microorganisms (unlike supplements, which are usually rich in one or two very specific probiotics that may not even be beneficial for your specific microbiome). tells us, after all, that what we eat significantly shapes and changes our microbiome.

To get the most out of your probiotics, you also need to load up on prebiotics or non-digestible foods that come from beans and whole grains, which feed microorganisms and help them grow and thrive in your gut. The best way to load up on prebiotics? Fiber. Dardarian recommends eating 35 grams of fiber daily (which, she adds, many people don鈥檛 do).

Probiotic Foods to Try

Here are some probiotic foods听you can start adding to your diet:

• Aged cheese
• Pickles, sauerkraut, and kimchi
• Kefir juices
• Kombucha
• Yogurt
• Miso and tamari sauce

If You Decide to Try Supplements

If you still want to give supplements a shot, go ahead. For most people, there鈥檚 little risk in taking them (the exception being people who are immune-compromised because they can, in rare cases, cause infections).

Verify the Supplement Is Safe, and Start with a Low Dose

Try to find a product that鈥檚 been evaluated in clinical trials and has the NSF stamp of approval, which confirms via third-party testing that the supplement is contaminant-free and contains the ingredients it says it does.

Dardarian, who works with professional athletes, says that if you choose to go the supplement route, gradually increase your dosage to let your body adjust to the probiotics and fiber. To do so,听Ghannoum suggests taking the probiotic every other day for the first week. If you feel good, increase that to every day鈥攕pecifically, at the same time every day and, ideally, 30 minutes after a meal, as this will help with absorption.

Finally, test the supplements out in your pre-season or well before a big competition, says Dardarian. Probiotics and fiber can cause , like diarrhea and bloating, that can wreck performance. As such, it鈥檚 wise to experiment when the stakes are low to see how you react.

Other than that, taper your expectations. Sure, they may improve your health鈥攂ut will they help you suddenly set a new personal record? As Dardarian says, 鈥淭he jury is out.鈥�

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Breakfast is a surprisingly controversial meal. Many swear it鈥檚 a crucial part of setting yourself up for a successful day, but some decide to skip it. While nearly 85 percent of Americans over 20 years old eat breakfast, according to the (CDC), everyone approaches the first meal of the day differently, including the timing of it.

Many people, myself included, try to squeeze in breakfast when they can, but are guilty of skipping it more often than they’d like to admit. So, when is the best time to eat breakfast, and does it matter if you have a heavy or light meal?

I interviewed five nutrition experts and learned that there are a few lifestyle factors to consider when trying to figure out your optimal breakfast time. Here鈥檚 what they had to say.

Is There a 鈥淏est鈥� Time to Eat Breakfast?

The best time to eat breakfast is a bit tricky to nail down.听However, there is a general time window to consider.

鈥淢ost of the studies say to eat breakfast before 10 a.m.,鈥� says , a senior clinical dietitian at NewYork-Presbyterian Weill Cornell Medical Center.

A 2023 study published in the analyzed data on meal timing and how often more than 103,000 adults ate during the day. The researchers concluded that 9 a.m. was the best time to eat because eating earlier in the morning was linked with a 60 percent lower risk of developing type 2 diabetes.

Another 2023 study cites an earlier ideal breakfast time. That study, published in the journal , analyzed data from nearly 103,500 adults and determined that people who ate breakfast before 8 a.m. (and stopped eating for the day before 9 p.m.) had the lowest risk of developing cardiovascular disease.

Why Eating Earlier in the Morning Is Ideal

There are a few different reasons why eating earlier in the morning is your best bet. One is that eating by this time helps to fill up your body鈥檚 storage of听, a stored form of glucose that serves as the body鈥檚 main source of energy reserves, Gambino says.听鈥淲hen you鈥檙e sleeping, you鈥檙e in a fasting state, and your body is using your energy stores,鈥� she explains. 鈥淲hen you wake up in the morning, your levels of glycogen are pretty low.鈥�

Gambino says that eating on the earlier side also supports your , your sleep-wake cycle that influences your physical, mental, and behavioral functions. 鈥淎 lot of times, your circadian rhythm is set to restart in the morning,鈥� Gambino says. 鈥淏y giving your body fuel to be timed with that rhythm, it can help reset your hormones and energy levels through the rest of the day.鈥� That can help support good energy levels throughout your day, she says.

How to Figure Out the Best Time to Eat Breakfast, Based on Your Lifestyle

Not everyone is up early, and it can be tricky to eat at, say, 9 a.m. if you鈥檙e not a morning person. Luckily, nutritionists generally recommend eating breakfast within an hour or two of waking up.

鈥淭his can promote sustained energy and improve performance, especially if you’re planning a workout or outdoor activity,鈥� says , a registered dietician at Cedars-Sinai Medical Center in California. Meaning, if you typically get up at 6 a.m., it鈥檚 best to have breakfast at or before 8 a.m. to provide you with enough energy for the day.

Factor in the Time You Ate Dinner the Night Before

, a senior clinical nutritionist at Massachusetts General Hospital, suggests considering what time you stopped eating the night before, too.

鈥淚 usually recommend trying to maintain at least a 12-hour fasting window,鈥� she says. 鈥淢eaning, if you finish eating by 8 p.m., eating again around 8 a.m. would be reasonable.鈥� This can help blood sugar levels for consistent energy early in the day, she says.

If You Like Morning Workouts, Plan to Eat Breakfast Earlier

If you like to exercise first thing in the morning, Abayev says it鈥檚 a good idea to eat something before your workout. 鈥淓ating soon after waking can fuel your energy,鈥� he says.

That doesn鈥檛 need to be a huge meal, though: Gambino says you should be fine with a lighter meal of oatmeal and peanut butter or a nut and granola snack mix to get you going before your workout. 鈥淭ry to have some sort of protein with a complex carbohydrate (such as a slice of whole wheat toast with avocado) to fuel your workout,鈥� she says. 鈥淧re-workout meals can really help your recovery and muscle-building.鈥�

But if you鈥檙e not planning to work out until later in the day, Abayev says there鈥檚 no need to fuel up right away. Also, if you鈥檙e just not hungry when you get up, Gambino suggests having tea or water to jump-start your system. 鈥淗aving something in your body can help you get started, but you don鈥檛 need to force yourself to eat,鈥� she says.

Should You Eat a Heavy or Light Breakfast?

鈥淎 lighter breakfast can work well for those who prefer early training or outdoor activities, promoting easy digestion,鈥� Abayev says. 鈥淎 heavier breakfast might be better if you have a long outdoor adventure or high-intensity training ahead, providing more sustained energy,鈥� says Abayev.

According to Gambino, it can also be helpful to consider what the rest of your day looks like. 鈥淚f you won鈥檛 be able to eat again until later in the day鈥攕ay, having lunch around 2 p.m. or 3 p.m.鈥攈aving a heavier breakfast can help you stay satiated and not have a blood sugar drop,鈥� she says.

Blood sugar drops can irritable, hungry, or tired. She suggests a vegetable omelet with a slice of whole-grain toast to 鈥済ive you a mix of carbohydrates, protein, and fat to keep your body working properly until your next meal of the day.鈥�

But if you tend to eat lunch early, keep breakfast on the lighter side: Gambino says having an apple with peanut butter, whole grain cereal with fruit, or unsweetened yogurt with granola are good options.

If you鈥檙e deciding whether or not you want a heavy or light meal, consider this.听A 2023 study published in the听 suggests that having more calories earlier in the day can help limit blood sugar fluctuations鈥攍owering your risk of eventually developing type 2 diabetes in the process.听The researchers also found this can improve your overall metabolic health.

Is It 鈥淏ad鈥� to Eat as Soon as You Get Up?

No, it鈥檚 not bad to eat as soon as you get up. 鈥淵our body was essentially fasting while you were sleeping, so your glycogen stores are low,鈥� Gambino says.

(Again, glycogen helps with your body鈥檚 energy reserves.) If you鈥檙e planning to work out soon after you wake, eating something after you get up 鈥渃an promote stable energy levels,鈥� Abayev says.

However, you don鈥檛 have to eat as soon as you get up. 鈥淚f you鈥檙e not hungry, don鈥檛 force it,鈥� Gambino says.

Is It OK to Skip Breakfast?

While dietitians generally agree that you shouldn鈥檛 push yourself to eat if you鈥檙e not hungry, they also stress the importance of having something for breakfast. 鈥淔or the most part, for non-breakfast eaters, I usually advise trying to eat something, even if it鈥檚 small, within a few hours of waking,鈥� Gelsomin says.

Abayev agrees. 鈥淓ating breakfast can promote energy and improve performance, especially for morning workouts or outdoor adventures,鈥� he says. 鈥淪kipping it may lead to fatigue, decreased performance later, and may potentially increase cravings later in the day.鈥�

Not only can skipping breakfast leave you feeling fatigued but it鈥檚 also been linked to a higher risk of developing several serious health conditions. One 2024 study published in the analyzed data on eating habits from 859 people in China over a three-year period, along with other health data like blood work and MRIs. The researchers discovered that people who regularly skipped breakfast had lower cognitive scores than those who ate the first meal of the day. They also were more likely to experience cognitive decline during the study period.

A 2021 scientific of 14 studies found a link between regularly eating breakfast and a lowered risk of developing a host of potential health complications, including heart disease, obesity, high blood pressure, and stroke. The researchers also found that skipping breakfast once a week 鈥渕ay greatly reduce the benefits鈥� that people otherwise get from eating breakfast regularly.

鈥淥verall, it is pretty beneficial to have breakfast in the morning,鈥� Gambino says. 鈥淏ut, if you struggle with that, even a little something is good.鈥�

What Is the Best Thing to Eat for Breakfast?

Aside from deciding when to eat breakfast, what you eat matters, too. 鈥淔ocus on a balance of protein, healthy fats, and carbohydrates,鈥� Abayev says. 鈥淧rotein aids muscle repair, healthy fats support long-lasting energy, and carbs fuel performance, making this balance key for sustained energy during outdoor activities and workouts.鈥�

There are a lot of good potential breakfast options to have, but the experts I spoke with say these are excellent choices:

• Oatmeal mixed with nut butter, and a side of berries
• An egg omelette with a side of sauteed vegetables and whole-grain toast
• Unsweetened Greek yogurt with a handful of nuts and berries

I exercise as soon as I get up to try to get a workout in before my kids wake up. With that, I usually have a zucchini and almond flour muffin before my workout and follow it up with natural peanut butter and apple slices after I鈥檝e showered and get started with work. Because I tend to eat lunch early, this usually keeps me feeling satisfied until my next meal.

If you鈥檙e interested in fiddling with the exact timing of your breakfast, Gambino suggests using a journal or app to help you keep tabs on how you feel when you mix things up. That can help you to really fine-tune the best breakfast timing for you.

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