Tag: Optimal performance

According to a 2019 study published in the *Journal of the International Society of Sports Nutrition*, caffeine is present in approximately 86% of pre-workout supplements. Many fitness enthusiasts wonder if they can mix greens powder with pre-workout to combine a nutritional boost with an energy kick.

Most athletes, rather than eating the standard three meals, often consume fuel five to six times a day. This strategy of frequent, smaller meals and snacks is a cornerstone of sports nutrition designed to support high energy demands, aid in recovery, and maintain a steady supply of nutrients throughout the day.

The average pre-workout supplement is most effective when taken 30-60 minutes before a workout. However, the exact amount of water needed to mix it can vary depending on the product, personal taste preference, and tolerance to its ingredients.

According to the product labels, Ryse pre-workout is designed to be mixed with 10-12 ounces (approximately 300-400ml) of water per scoop. Properly mixing your Ryse pre-workout is crucial for achieving the best flavor and consistent results, avoiding the risks associated with improper preparation, such as dry scooping.

According to a recent study published in the *European Society of Cardiology*, adults who limited their coffee consumption to between 4 a.m. and noon were 16% less likely to die from any cause over nearly 10 years. This surprising finding suggests that timing is crucial and may influence what's the best time to drink coffee.

According to the U.S. Centers for Disease Control and Prevention (CDC), people who mix alcohol and energy drinks are four times more likely to binge drink than those who don't. Timing your energy drink consumption correctly can be crucial for achieving the desired energy boost while minimizing adverse effects like jitteriness, crashes, and sleep disruption.

According to a 2022 survey, over 75% of American adults take dietary supplements regularly, prompting many to question the long-term effects. The practice of supplement cycling—taking a supplement for a period and then taking a break—is a strategy for managing tolerance and maximizing effectiveness, raising the important question: Should you cycle on and off supplements?

Research indicates that losing as little as 2% of your body mass from dehydration can significantly impair basketball-specific skills, including shooting and sprinting. Knowing what to drink before basketball is therefore a critical first step to prevent this performance decline and ensure you step on the court ready to compete at your highest level.

According to sports nutritionists, consuming your last substantial meal 3 to 4 hours before competition is a standard guideline for athletes across many sports. For combat sports like boxing or MMA, the timing is slightly different due to fight-day nerves and potential weigh-ins, requiring more strategic meal planning. This article will explore the ideal timing and food choices to ensure peak performance.

According to the American College of Sports Medicine, proper pre-game hydration can give athletes a significant competitive edge by improving endurance, focus, and recovery. Understanding how much water to drink before game day is not just about avoiding thirst, but about maximizing your physical and mental readiness for competition.