Preparing for a marathon is more than just logging miles — you must also fuel your body to perform at its best. The week leading up to the race is crucial for optimizing your energy stores and ensuring you feel strong on race day. What you put in your body can significantly impact your endurance and recovery. Here’s a guide to help you decide what to eat before a marathon race so you can feel your best.  The Week of the Race Preparing for a marathon is a significant commitment, and your nutrition in the week leading up to your race can enhance your performance and overall experience. Correctly choosing what to eat before a marathon race, ensures you’re energized, hydrated and ready to take on the challenge. In the final week before a marathon, you should focus on maintaining a balanced diet rich in carbohydrates, proteins and healthy fats. Carbohydrates are especially important as they provide the primary fuel for endurance sports, which is why it’s popular to carb load in the days leading up to the race. Think of it as filling up your energy tank, ensuring your muscles have plenty of glycogen stored and are ready to go.  As race day approaches, particularly in the last three days, it’s common to focus on carb-loading. This doesn’t mean eating piles of pasta at every meal but rather slightly increasing your carbohydrate intake while maintaining a balanced diet. This strategy maximizes glycogen stores without overloading your digestive system. Here are some common carbo-loading examples: Three days before: Begin to increase your carb intake. For example, if you usually eat a cup of rice at dinnertime, consider eating a cup and a half. Keep protein and fat intake the same as you normally would. Two days before: Continue to focus on carbohydrates without overdoing it. Incorporate snacks like bananas, oatmeal and toast. Keep hydrating, but don’t drink excessively. The Day Before The day before your marathon race is all about preparation and maintaining a balance between fueling up and not overloading your system. Your meals should be simple, familiar and easy to digest. Focus on carbs to maximize glycogen stores in your muscles. Stick to foods you know sit well with you, avoiding anything too rich, spicy, or high in fiber to prevent any digestive issues.  On the night before, aim for a dinner rich in carbs, moderate in protein and low in fat. Some good options include pasta with a light marinara sauce, rice with lean chicken or a sweet potato with a small amount of lean protein, like tofu or turkey. Keep your portions reasonable — the goal is to feel satisfied but not overly full. It’s essential to stay hydrated throughout the day, but avoid drinking large quantities of water right before bed to prevent having to get up during the night. The Morning Of On the morning of the marathon, starting your day with a balanced, easily digestible breakfast is crucial. Aim to eat around 2-4 hours before your race starts, giving your body enough time to digest and convert the food into energy. Your meal should be rich in carbs to top up your glycogen stores, moderate in protein and low in fat and fiber to avoid any digestive discomfort during the race.  Options like a banana with peanut butter, a bagel with nut butter and honey or a bowl of oatmeal with banana and nut butter are the most popular choices. These foods provide sustained energy without being too heavy on your stomach.  As you approach the start line, continue to hydrate by sipping on water or a sports drink. However, be mindful not to over-hydrate, which can lead to discomfort or frequent bathroom trips. If you usually have coffee in the morning, it’s OK to stick with your routine, but moderation is key to avoid dehydration.  It can also be beneficial to have a gel or small snack around 30 minutes before to top up your energy levels. Remember, the goal is to feel energized but not bloated or uncomfortable. Keep things familiar and simple, avoiding any new foods or supplements that may disrupt your race.  During the Race Remember the golden rule — nothing new on race day. If you haven’t tested a gel or bar in one of your training runs, definitely don't try it on race day. During the marathon, keeping your energy levels up and staying hydrated is the key to sustaining your performance and finishing strong. As you run, your body will deplete its glycogen stores, so it’s essential to refuel periodically.   Typically, experts recommend consuming 40-60 grams of carbohydrates per hour, depending on your weight and intensity level. You can replenish your glycogen stores through energy gels, chews, bars or sports drinks designed specifically for endurance sports. These options are easy to carry and quickly digestible, providing a quick energy boost without the need for heavy or bulky foods.  Post Race After completing a marathon, your body requires proper care to recover from the physical demands of the race. Your top priority should be rehydration as you’ll likely be very dehydrated, especially if you’re racing a summer marathon. Even if you stay on top of hydration during the run, it’s crucial to replenish lost fluids and electrolytes. Drinking water along with an electrolyte drink can restore the body’s balance.  This is also the perfect time to eat a small, easily digestible snack that includes both carbohydrates and protein, such as a banana with a protein shake or a handful of nuts with dried fruit. This snack replenishes glycogen stores to kick-start muscle repair. In the hours following the race, focus on eating a balanced meal with a good mix of protein, carbs and healthy fats. Some post-race meal ideas include: Grilled chicken with quinoa and vegetables Salad with salmon and avocado  Turkey and veggie wrap Stir-fried tofu with brown rice and broccoli Beef stir-fry with rice and peppers Whole-grain pasta with marinara  sauce and lean ground turkey Egg and vegetable omelet with whole-grain toast These meals continue the recovery process, repairing muscle tissue and restoring energy levels. Additionally, continue to sip on water throughout the day, as your body will be in recovery mode and may need more fluids than usual. Rest is equally important — allow your body enough time to recuperate by avoiding strenuous activities and prioritizing sleep.  What You Eat Before a Marathon Race Matters  Your nutrition strategy is pivotal in your marathon journey, influencing everything from your energy levels to your recovery process. By thoughtfully planning your meals in the days leading up to the race and focusing on balanced, nutrient-dense foods, you can boost your performance and make the marathon more enjoyable. Remember, every runner’s body is different, so use these guidelines as a starting point and tailor them to suit your needs.

Name a better workout than dancing. It's not just a great way to boost your cardio — it's also excellent for building coordination and flexibility, helping you lose weight and releasing endorphins for better mental health. Even better, you can discover some of the best dance workouts on YouTube and experience the magic right in your bedroom or living room. But before you pull up the YouTube app on your computer or television, you should know a few things about dance fitness at home. Are YouTube Dance Workouts for Everyone? Dance is for everyone, regardless of age, gender, body shape, experience or mobility. With nearly 14 billion public videos on YouTube, you're bound to find a workout to fit your needs and preferences. Are you looking for a five-minute wake-up exercise to start the day? Perhaps you want an energetic Zumba routine. Mixing up your fitness regimen with belly dance, bhangra, or Afrobeats also offers more unique options for burning calories.  Do You Need Special Equipment? Although some instructors suggest keeping a resistance band or dance bar nearby, you can leap right into these exciting exercise videos without any equipment.  Utilizing tools to help you along in your dance fitness journey is best. For instance, you might not need a bar, but it can help you improve your balance and flexibility during some routines. Likewise, older adults and people with disabilities and injuries might benefit from dancing while sitting in a chair.  Always wear comfortable, supportive shoes regardless of what you use or don't use. The right shoes will protect your feet from injury, enhance precision and allow you to improve your technique.  8 Best Dance Workouts on YouTube Are you ready to feel the groove and get in shape? Slip on your dancing shoes because these are eight of the best dance workouts on YouTube.  1. 10-Minute Afrobeats Dance Workout https://www.youtube.com/watch?v=wi_ekR2wujU Start your day on a high note with Grow With Jo's Afrobeats Dance Workout video. All you need is 10 minutes in the morning to get your heart rate up and soak in the day's positive energy.  This isn't an overly rigorous routine, but you can expect to sweat a little. Likewise, if you find any moves too difficult, Jo says to slow down and make adjustments as needed. 2. Dance Workout by Caleb Marshall https://www.youtube.com/watch?v=8rTP4hhWRUg Caleb Marshall and his beloved "Booties" have quickly become everyone's favorite Instagram fitness trio. Caleb's dance workouts are energizing, fun and perfect for everyone — just look at this chair-accessible Dua Lipa routine they posted on YouTube.  These long-time pals make every follower feel like part of the friend circle. Allow yourself to let loose with this one, and remember to meow and get silly while you dance. 3. 20-Minute Dance Cardio Workout With Julianna Hough https://www.youtube.com/watch?v=CzqeehAy_fg Is there a more perfect dance fitness instructor than Dancing With the Stars alum Julianne Hough? Some might agree that Hough's KINRGY is a bit like dance therapy.  You're asked to use movement and breathwork to nurture your mind, body and soul in this particular workout. KINRGY isn't about traditional spins and twirls — it's about coloring outside the lines through an immersive dance and meditative journey.  4. 80s Hits Dance Fitness Workout https://www.youtube.com/watch?v=GSAfvy7dLbk If Richard Simmons' Sweatin' to the Oldies was your go-to exercise, you can find plenty of similar dance workouts on YouTube. For instance, this 20-minute routine by Jamie Kinkeade is set to your favorite 80s grooves.  Although you can use light weights, it isn't a requirement. Either way, you'll break a sweat and invigorate your body to the sounds of Whitney Houston, Janet Jackson and Queen. 5. Zumba® 30-Minute Beginners Latin Dance Mini-Workout https://www.youtube.com/watch?v=mZeFvX3ALKY This beloved Latin-inspired cardio workout now spans over 200,000 classes of 15 million students in 180 countries — or you can take advantage of the routines right in the comfort of your home. Beginners shouldn't fear this 30-minute YouTube class, as it's made especially for dancers at your level. As one commenter said, they're 51 without any dance skills and had so much fun despite being briefly confused.  6. 30-Minute Belly Dancing Workout For a Toned Core https://www.youtube.com/watch?v=ly9if9_0PCM Have you ever wondered how Shakira manages to do such graceful belly rolls during concerts? She's classically trained in belly dancing, which gives her a flatter, leaner tone.  You, too, can develop a toned core by trying this 30-minute belly dancing routine. It's one of the best dance workouts on YouTube, and you don't even need prior experience.  Belly dance is often described as expressive, romantic and meditative. However, many women find it helps them tap into their feminine energy. And how could it not? With this video, you can safely explore your body through soft, artistic movements. 7. 30-Minute Hip-Hop Fit Cardio Dance Workout "Round 42" by Mike Peele https://www.youtube.com/watch?v=lE7-T_8gsdE Professional choreographer Mike Peele has created an exciting 30-minute hip-hop dance fitness video that you can use to boost your heart rate and get in shape at home. The Peele Effect — as he calls it — appeals to everyone. The steps are repeated throughout the routine so you won't feel left behind. The music also gets progressively faster for a more challenging workout, ending with an epic cool down.  8. 30-Minute Bhangra Dance Fitness Workout At Home https://www.youtube.com/watch?v=2iFSDqsAICI Do you want to learn how to dance like a Bollywood superstar? Bhangra is one of the more unique workouts you can do, giving you the ultimate dance flex to shock your friends and family. This relatively intensive full-body video will keep you moving from start to finish. Here, you'll combine traditional Bollywood dances and freestyle movements — however, there is no right or wrong way to do it. You'll reap the benefits if you keep your body moving.  Become a Dancer at Home These are only a few of the best dance fitness videos on YouTube, but they're a great starting point. Your best bet is to try a variety of workouts to see which dance moves you most. Maybe you'll prefer Zumba and hip-hop or enjoy a more free-spirited regimen like Julianne Hough's KINRGY classes. At home, you'll feel zero pressure to participate.

In our fast-paced world, self-care has recently emerged as a buzzword, a mantra and a much-needed lifeline. But what is self-care, really? Beyond bubble baths and spa days, self-care is a multifaceted approach to maintaining and improving your overall well-being. Explore the basics and benefits of self-care, why it's crucial and how you can start prioritizing it in your life. What is Self-Care? At its core, self-care refers to our deliberate actions to promote our physical, mental and emotional health. It's about making time for activities that replenish and sustain us, allowing us to function effectively in our daily lives. Self-care isn't selfish — it's essential. Think of it like putting on your own oxygen mask first before helping others — you can't pour from an empty cup. The Basics of Self-Care Self-care encompasses various activities and habits that fall into several categories. Emotional Self-Care This type of self-care involves managing stress, practicing mindfulness, and engaging in activities that bring you joy and relaxation. Example: Journaling your thoughts and feelings at the end of the day can help you process emotions and clear your mind. Physical Self-Care This type of self-care includes everything from exercise and nutrition to sleep and regular medical check-ups. Your body is your temple, and taking care of it is fundamental. Example: Regular exercise can be as simple as a 30-minute walk every day. It doesn't have to be a grueling gym session — find something you enjoy and can stick with. Mental Self-Care Keeping your mind sharp and engaged is just as important as physical health. You can do this through reading, learning new skills or solving puzzles. Example: Dedicate time to read a book, listen to a podcast, rewatch your favorite movie or even learn a new language. Social Self-Care Human beings are social creatures, and maintaining healthy relationships is a vital part of self-care. Example: Schedule regular catch-ups with friends or join a community group that interests you. Spiritual Self-Care This type of self-care isn’t exclusive to religious practices but is more about finding purpose and meaning in life. It can involve meditation, spending time in nature or engaging in activities that align with one's values. Example: Spend a few minutes daily meditating or practicing deep breathing exercises to connect with your inner self. The Benefits of Self-Care When you commit to self-care, the benefits ripple through every aspect of your life. Here are some key benefits. Improved Physical Health Regular self-care practices — such as exercise, healthy eating and sufficient sleep — can improve physical health, reduce the risk of chronic diseases and boost the immune system. Additionally, healthier sleep patterns and daily consumption of fruits, vegetables and whole grains are linked to a longer life expectancy. Better Relationships Taking care of yourself makes you more present and engaged in your relationships. You can give more to others when you're not running on empty. Enhanced Mental Health Engaging in self-care can reduce stress, anxiety and depression. It promotes emotional resilience and helps you develop a positive mindset. Greater Self-Awareness  Self-care encourages you to tune into your needs and feelings, fostering self-awareness and personal growth. Increased Productivity When you're well-rested and healthy, you're more focused and productive. Self-care helps you manage your time and energy effectively. Common Barriers to Self-Care Despite knowing what self-care is and how important it is, many still struggle to incorporate it into their lives. Here are some common barriers and how to overcome them. Time Constraints “I don’t have time” is a common refrain. But when you really look into it, self-care doesn’t require huge time commitments. Even 10 minutes a day can make a difference. Suggestion: Integrate self-care into your daily routine. Wake up a bit earlier, use your lunch break wisely or establish wind-down strategies before bed. Guilt Many feel guilty about taking time for themselves, especially those who have others depending on them or have demanding jobs. Suggestion: Reframe self-care as necessary, not indulgent. You can’t help others effectively if you’re burnt out. Financial Concerns Some self-care activities, like spa treatments or fitness classes, can be expensive. Stressing out about not having the means to afford them can be counterproductive. Suggestion: There are plenty of low-cost or even free self-care options, such as walking in nature, practicing yoga at home, enjoying a good book, indulging in a healthy meal or simply catching up with your loved one online. Lack of Knowledge Not knowing where to start can be overwhelming, and venturing into something new can be scary — but remember, so is staying still and never changing. Suggestion: Start small and simple. Try different activities to see what works for you and build from there. Practical Self-Care Tips Consider these practical tips to make self-care a consistent part of your life. Set Boundaries Learn to say no and protect your time. It's okay to decline commitments that don't serve your well-being. Create a Routine Establish regular self-care routines, whether it's a morning meditation, a weekly hobby or a monthly self-care day. Stay Mindful  Pay attention to your body and mind. Notice when you're feeling stressed or drained and take steps to address it. Seek Support Feel free to ask for help from friends, family or professionals. Sometimes, self-care means reaching out. Be Kind to Yourself Practice self-compassion. Treat yourself with the same kindness and understanding you'd offer a friend or loved one. Simple and Fun Self-Care Activities To Try While the benefits of self-care are profound, that doesn’t mean it can’t be fun! Here are some enjoyable self-care activities to try. Dancing Put on your favorite music and dance around your living room. It's a great way to relieve stress and boost your mood. DIY Spa Day Create a spa experience at home with a bubble bath, candles and a good book. You don't need to go to an expensive spa to feel pampered! New Recipes Haven’t had the time to indulge in a healthy home-cooked meal in a minute due to a hectic schedule? Sometimes, even just cooking for yourself is enough self-care. Experimenting in the kitchen can be a fun and rewarding way to take care of your body and mind.  Nature Exploration Take a hike, visit a park, or simply sit outside and enjoy the fresh air. Nature has a mood-boosting and destressing effect that we all could use every once in a while. How to Start Your Self-Care Journey Embarking on a self-care journey might seem daunting initially, but it’s an essential step toward achieving a balanced and fulfilling life. Here’s how you can start. Identify Your Needs Reflect on what areas of your life need attention — physical, emotional, mental, social or spiritual. Set Small Goals Choose one or two self-care activities to incorporate into your routine this week. Make Time Schedule these activities into your calendar, just like any other important appointment. Reflect and Adjust After a week, reflect on how you feel. Adjust your self-care practices as needed and continue to find ways to prioritize your health. Make Self-Care a Part of You Self-care isn't a luxury —  it's a necessity. Understanding what self-care is and its benefits means you can start making positive changes in your life today. Remember, self-care looks different for everyone — find what works for you and commit to it. Start small, stay consistent and watch how these simple practices transform your well-being. Embrace self-care and give yourself the love and attention you deserve!

Changing your workout routine makes exercising more enjoyable. If you feel bored with your current workouts but want to continue targeting your abs, a hula hoop could solve your problems. Weighted hula hoops work when people use them to get stronger, depending on their weight and the exercise they try. What Are Weighted Hula Hoops? Weighted hula hoops look exactly like those you may have used in elementary school. However, those were light because the plastic tubes were full of air. Hula hoops made for workouts contain materials like sand or hard plastic. It gives them varied weights, depending on your abdominal strength. Do Weighted Hula Hoops Work? When you start rotating your hips in a circular direction to keep your weighted hula hoop swirling around your midsection, you’ll likely notice your heart rate increase. The muscles in your abs and lower back exert more energy to keep the heavier hoop in the air. Weighted hula hoops do work if you want to make your lower back stronger to achieve better lumbar support. You can also lose some weight with hula hoop workouts because they combine light cardio with muscle training. However, you might get more noticeable results by interchanging your hula hoop days with other weight-loss exercises like high-intensity cardio or swimming. Health Benefits of Weighted Hula Hoops Adding a hula hoop to your weekly exercise routine does more than change your schedule. It could also provide a few notable health benefits if it becomes a lasting part of your workouts. 1. You’ll Lose Weight Gradually A small study found that weighted hula hooping burns seven calories per minute, which may be less than what you’d burn while jogging. However, it’s still more than you’re burning while lounging on the couch. It may be a helpful activity to add to your week when you’ve hit a weight loss plateau and need to vary your workout routine to continue making progress. 2. You’ll Improve Your Balance People often lose their sense of balance with old age. It’s a common part of getting older, but you can prevent it from being extreme with a hula hoop. Research shows hula hooping is among the exercises that make balancing easier and reduce a person’s fall risk. Continue practicing it with time to grow more agile on your feet. 3. You’ll Strengthen Your Heart Health Hula hooping is an aerobic exercise because it’s repetitive, rhythmic and increases your heart rate. Researchers found that aerobic exercise helps people regulate their heart health, so it’s worth adding to your workout routine if your cardiovascular wellness is a priority. Weighted Hula Hoop Workout Ideas Need some inspiration to start your hula hoop workout journey? There are multiple ways to get your heart rate up with this fun workout tool if you get creative. 1. Dance to a Video You might feel a bit silly while starting your first hula hoop workout. Make it feel more natural by following a fun workout video. You’ll exercise your core and potentially even target other muscle groups within the hoop, depending on how long you want to exercise. https://www.youtube.com/watch?v=TQ2Xbk-Mgj8 2. Turn on an Upbeat Song The key to a successful hula hoop workout is a good beat. Turn a dance song on and use it as your workout guide. If you can keep up a fast-paced beat for even two or three minutes, you’ll start to sweat and make the progress you want. https://www.youtube.com/playlist?list=PL-yXnktQnPaG921TcwZXnr3tBCsHp90k9 3. Attend a Local Zumba Class Zumba classes turn exercising into dancing opportunities. They also occasionally incorporate hula hoops. Call a local Zumba studio to ask if they have weighted hula hoop routines. Attending a few could turn your new workout interest into a socializing opportunity. Tools to Start Hula Hoop Exercises Get started with your new favorite exercise with tools that make hula hooping fun. You’ll care for your body, improve your health and save money without breaking a pre-workout sweat. 1. Premium Weighted Hula Hoop Traditional weighted hula hoops are solid, but modern ones connect different pieces to adjust the hoop’s size to your body. This stylish hoop does exactly that with built-in buttons that don’t stick out as this hoop twirls around your waist. $29.99 from Amazon 2. Linked Hula Hoop With a Weight A linked alternative might be better if a standard weighted hula hoop doesn’t feel like the right fit for you. It’s adjustable like most modern hoops but features an external weight that free-swings around your waist instead of the hoop itself. It’s better if you want a tighter fit inside your hula hoop or feel uncomfortable when a traditional hoop bounces off your hip bones. $15.99 from Amazon 3. Weighted Arm Hoops Ready to redefine arm day? Get a pair of mini weighted hoops to experience the best arm workouts of your life. Use them on their own to target your biceps, triceps and shoulder blades. You could also use them along with a hula hoop around your waist to maximize your workout without taking a single step. $21.04 from Amazon 4. High-Waisted Workout Shorts As you have fun with your new form of cardio, you might start battling your shorts. Some shorts struggle to stay up under the weight and push of a rolling hula hoop. High-waisted shorts perform much better during these kinds of workouts. It’s especially helpful when those shorts stretch down your thighs. If your hula hoop starts to slip, it won’t fall by changing contact from your shorts to your legs. $13.99 from Amazon 5. Under Armour Tennis Shoes It might not seem like it, but hula hooping requires some balance. You’re constantly shifting around on your heels, so you’ll need supportive tennis shoes during your workouts. Under Armour makes some of the best. Look for a pair with thick heel support in the sole to ensure they last a long time if you’re hula hooping on concrete or pavement. $75 from Amazon Have Fun Diversifying Your Workout Plan You’re about to experience fun workouts. Grab a hula hoop, prepare with some trusted supplies and remember why you’re exercising. If you keep your goals in mind while having a blast, your workout routine will become something you look forward to again.

If you’re an athlete, you’ve probably had your fair share of aches and pains. No matter the sport, most people are familiar with ankle injuries due to firsthand experience, a teammate’s stumble or close calls. Why are these sports injuries so common? Learn more about why ankles are so vulnerable and how to avoid painful slip-ups during your training. What Are Ankle Sports Injuries? Any injury to the ankle sustained during an athletic activity qualifies as a sports injury. The term encompasses a wide range of wounds from serious sprains, fractures and tendonitis to bruising and other less serious impacts. You might twist your ankle playing football or sustain a stress fracture while running a long-distance race. Whatever the cause, these injuries can seriously interrupt your training. Here are more detailed descriptions of the main types of ankle sports injuries: Sprains: Ligaments are a type of tissue that connects bone to bone. A sprain occurs when the ligaments around the ankle are stretched too far or torn. There are several severities of ankle sprains, including first, second and third degree injuries. Symptoms include swelling, bruising and instability. Fractures: A fracture is when any of the bones around the ankle break. These injuries occur suddenly due to force, like a hard hit or fall. Some fractures around the ankle joint require casting. Stress fractures: While fractures are a traumatic injury, stress fractures are typically due to overuse. They start as small cracks in the bone that can expand and worsen if you don’t rest properly or continue the activity that caused the problem.  Tendonitis: Tendonitis is the inflammation of any tendon, often caused by overexertion or a sudden injury. It can affect the tendons in the foot or ankle, causing pain and stiffness around the heel, calf, ankle, top of the foot or front of the foot. Why Are Ankle Injuries So Common? Ankle injuries are among the most common obstacles for all sorts of athletes. That’s because many sports demand quick or intense movements, which often hinge on the foot and ankle. Without the proper stretching or strengthening — or just bad luck — the ankle can easily twist the wrong way, leading to various injuries. For example, basketball players often rapidly change direction on the court, sometimes while running at full speed. These hard surfaces are unforgiving — a small slip or misstep can force the ankle into an uncomfortable position. Similarly, a football player who jumps to catch a pass to the endzone may land awkwardly on the side of their foot or find themselves at the bottom of a dogpile — with a linebacker’s full weight on their ankle. Another reason ankle injuries are so common is that sustaining one such injury increases your risk of another in the future. If you return to activities too early, you’re more likely to reinjure or aggravate the problem. A sprained or fractured ankle could take months or even years to fully heal and still, your range of motion could be more limited than before.  How to Prevent Ankle Injuries While Playing Sports While ankle injuries may be common, it’s safe to assume most athletes would prefer to avoid them altogether. There are several ways to prevent ankle injuries before, during and after athletic events: Warm up properly: Warming up your muscles and joints before a game, practice or other training session can minimize the risk of injury. Tightness is a common cause of accidents. Quickly rushing into intense physical activity while stiff can lead to awkward steps or ankle sprains. Cross-train: As an athlete, you know certain muscles and techniques help you excel at your chosen sport. However, focusing too much on one muscle group and neglecting the rest can lead to imbalances or even injuries. Cross-training ensures you build a strong foundation. For example, marathoners can strengthen muscles they might not directly workout while running but protect their knees and ankles from excess strain. Wear the right gear: Fortunately, today’s sports technology can help protect the ankles and other vulnerable parts of the body. The right shoes can make a world of difference when it comes to supporting your ankles. Avoid one-size-fits-all promises — your health is worth the extra investment for quality gear that fits your body and needs. Listen to your body: You know your body best. When you feel an unusual or uncomfortable sensation in your ankle during an event, whether it’s sudden or gradual, trust your instincts. It could be a minor twinge from a funny misstep that goes away within a few hours or the start of a larger, more serious injury. Take the time to rest properly and reevaluate your condition as necessary. Recovering From an Ankle Injury Unfortunately, not all injuries are preventable — overuse is common and accidents happen to even the most careful athletes. If you’ve found yourself suffering from an ankle injury, listen to your doctor, athletic trainer, physical therapist or other professional involved in your recovery. Depending on your sport and injury, they’ll provide you with specific, hands-on treatment and training programs to ensure you return to the game as soon as possible. While specific injuries and treatments vary, recovery for ankle sports injuries generally involves the following steps: Rest: While it might be frustrating, the best way to recover from an ankle injury is to rest. Immediately after the injury, rest might include elevating the foot and applying ice and compression. You might be advised to stay off the affected foot entirely for several hours or the next few days. Depending on the severity, the “rest” phase of recovery could last anywhere between two weeks or several months. Restoring range-of-motion: One of the most important parts of recovery is ensuring the injury heals correctly. Ankle injuries are notoriously disruptive — without proper care, they can cause long-term stiffness and loss of flexibility that permanently affects your performance. Range-of-motion exercises ensure the foot, leg and ankle muscles heal as close to pre-injury level as possible. Returning to activity: After several weeks of rest, gentle stretching and basic use without pain, it might be time to return to athletics. Some athletes might cross-train during this time to stay fit without putting pressure on their ankles, such as cycling or swimming. Listen to the healthcare professional guiding your recovery to determine the best course of action. Take Precautions Against Athletic Ankle Injuries While ankle sports injuries among athletes are common, they don’t have to be inevitable or season-ending. With the right precautions and care, an ankle sprain can be a minor blip on your athletic record. Fit cross-training into your schedule, warm up before every game and take the time to listen to your body. Be patient when recovering and keep your mind on regaining fitness — you’ll be back in the game in no time.

Carb cycling has become a popular diet among gym goers and athletes, aiming to optimize performance, support muscle growth and enhance fat loss. This approach can balance energy needs for intense workouts with periods of lower carb intake to promote fat burning, but does it really work? What Is Carb Cycling? Carb cycling is a diet that involves alternating — or “cycling” — between high-carb and low-carb days. Athletes and fitness enthusiasts often use this approach to optimize energy levels and support muscle growth. However, it’s primarily used for fat loss. Individuals consume more carbohydrates on high-carb days to give them enough energy for intense workouts and replenish glycogen stores. They reduce their carbohydrate intake on low-carb days to encourage the body to burn fat for energy. They repeat this cycle to benefit from both low and high-carb diets without strictly adhering to one or the other. What Does Science Have to Say? Carb cycling has garnered attention in the fitness industry for its potential benefits. There’s very little scientific evidence to suggest that manipulating carbohydrate intake in cycles can optimize body composition and performance, but it’s a popular research topic.  High-carb days can boost athletic performance by replenishing the glycogen lost during intense sessions. This replenishment is crucial for sustaining energy levels and improving recovery, allowing you to train harder and more frequently. Furthermore, the insulin spikes high-carb diets cause can promote muscle protein synthesis, enhancing muscle growth.  On the flip side, low-carb days can benefit fat metabolism. Reducing carb intake can lower insulin levels, helping the body switch to burning fat for energy. This process, known as ketosis, can enhance fat loss while preserving muscle mass, which is how athletes achieve that “lean” physique.  Intermittent periods of low carbs may improve insulin sensitivity and metabolic flexibility, allowing the body to more efficiently switch between using carbs and fats as fuel. This flexibility can be advantageous for metabolic health and weight management.  However, the scientific consensus on carb cycling isn’t yet definitive. More long-term, rigorous studies are needed to fully understand its effects and mechanisms. Some researchers caution that the benefits of carb cycling may vary depending on individual factors like genetics and activity level.  Additionally, planning and adhering to a carb cycling regimen is complex and might not be practical for everyone. Despite these considerations, carb cycling remains a popular strategy among those looking to optimize their diet for performance and body composition, with early research supporting its potential benefits. How You May Benefit From Carb Cycling Carb cycling may offer various benefits depending on your fitness goals. Here are some ways you might benefit: Enhanced Athletic Performance One of the primary benefits of carb cycling is enhanced athletic performance. On high-carb days, the increased intake replenishes glycogen stores in muscles. This is particularly beneficial for athletes and individuals doing high-intensity workouts, as glycogen is the main fuel source for these activities.  With adequate glycogen stores, you can sustain energy levels, improve endurance and recover quickly between training sessions. This allows for more effective and consistent training, potentially leading to better performance.  Improved Fat Loss Carb cycling may also support your fat loss efforts. On low-carb days, your body is encouraged to burn fat for energy due to the reduced availability of carbs. This can be effective for those looking to lose weight or reduce body fat percentage.  The cyclical nature of this approach prevents the metabolic slowdown that often accompanies prolonged low-carb diets, maintaining a higher metabolism and promoting continuous fat burning. By strategically alternating between high and low-carb days, you can maximize fat loss while preserving lean muscle mass, which is the ultimate goal for many fitness enthusiasts.  Better Metabolism Incorporating carb cycling into your diet may improve your metabolic health. Periods of low carbs can enhance insulin sensitivity, making your body more efficient at using insulin to regulate blood sugar levels. Improved insulin sensitivity is linked to a lower risk of developing type 2 diabetes and other metabolic disorders. Carb cycling can also promote metabolic flexibility — the ability to switch between using carbs and fats as energy sources. How to Implement Carb Cycling Into Your Fitness Routine Implementing this approach into your fitness routine can help you optimize your performance and achieve your fitness goals. Here are a few tips to get you started: Determine Your Goals What do you aim to achieve from carb cycling? Clearly define your fitness goals before starting. Whether you aim to build muscle or lose fat will influence the structure of your carb cycling plan. For instance, if your focus is muscle growth, you may have more high-carb days, while if you aim for fat loss you may have more low-carb days. Plan Your High and Low-Carb Days Schedule your high- and low-carb days around your workout routine. High-carb days should coincide with your most intense training sessions, such as weightlifting or high-intensity interval training (HIIT). This approach will provide the necessary energy and support recovery. You can schedule low-carb days on rest days or days with lighter activity to promote fat burning. Track Your Carb Intake On high-carb days, aim to consume a significant portion of your daily calories from carbs, focusing on complex carbs like whole grains, fruits and vegetables. On low-carb days, reduce your carb intake and increase your intake of healthy fats and proteins. Keep track of your macronutrient ratios to ensure you meet your dietary needs. Stay Hydrated Drinking enough water is crucial when carb cycling. Ensure you drink ample water, especially on high-carb days, as increased carb intake can lead to water retention.  Mistakes to Avoid When starting carb cycling, it’s essential to avoid common pitfalls that can hinder your progress. Keep these points in mind: Neglecting overall nutrition: Focusing solely on carbs while neglecting your overall diet quality can be detrimental. Ensure you consume a balanced diet with sufficient protein, healthy fats, vitamins and minerals. Overeating on high-carb days: It’s easy to overeat on high-carb days, thinking it’s an opportunity to indulge in all your favorite sweet treats and processed foods. Avoid this by planning your meals and sticking to portion sizes that align with your caloric needs and fitness goals.  Insufficiency carb intake on high-carb days: Not eating enough carbs can hinder performance and recovery. Ensure you get adequate carbs to replenish glycogen stores and fuel your workouts effectively.  Inconsistent schedules: Inconsistency in following your carb cycling schedule can lead to subpar results. Stick to your planned days to achieve your fitness goals. Not hydrating properly: Failing to stay hydrated can impact your energy levels and overall performance. Drink plenty of water to support digestion and nutrient absorption. Try it Out for Yourself  Ready to give carb cycling a try? Start by incorporating these high and low-carb foods into your diet: The best foods for high-carb days: Oatmeal Quinoa Bananas Oranges Buckwheat Potatoes and sweet potatoes The best foods for low-carb days: Animal proteins like chicken, turkey, beef and venison Seafood like salmon, mackerel, crab, tuna and mussels Vegetables like kale, cabbage, spinach, broccoli and mushrooms Fruits like avocado, kiwis, raspberries and strawberries Dairy sources like milk, yogurt, cheese and cream Fats like butter and different types of oil Optimize Your Gains Carb cycling offers a flexible way to manage your carb intake while making progress in the gym. By planning your high and low-carb days effectively, you can boost performance, benefit your body composition and improve your metabolism.