Functional beverages—as the drink industry likes to refer to them—often contain ingredients that were once found only in supplements or herbal teas. And they’re popular. These days, nearly 40 percent of adults seek out drinks with ingredients said to confer wellness, according to the research firm Packaged Facts.

Electrolytes, which can be lost in sweat, make muscles (including your heart) contract, and “help water and fluids get absorbed properly into your cells,” explained Machowsky. But plain water is just as hydrating, and speed doesn’t usually matter, he said.

Read the full article at consumerreports.org. 

“Theoretically it could be beneficial for calorie burn if you’re the kind of person where eating breakfast in the morning makes you feel more energetic and active throughout the day,” Jason Machowsky, RD, CSSD, ACSM-CEP, CSCS sports dietitian and registered clinical exercise physiologist at HSS tells TODAY.com.

"Fat-burning" is a loaded term, the experts say. "Lower intensity exercise is going to burn a higher percentage of calories coming from fat," said Machowsky. But higher-intensity exercise may burn more calories total, he added.

"If the goal is weight loss, it's about the total amount of calories you’re burning," Machowsky added. “You need to be in a calorie deficit to promote actual reduction of fat stores off your body.”

“Some people find the act of exercising in the morning makes them more mindful of their eating choices the rest of the day, so it can have a positive ripple effect,” said Machowsky.

Ultimately, the impact of the 30-30-30 method will depend on a person's baseline activity level and other habits, the experts emphasize. "Ask yourself: Are the (30-30-30 steps) improvements upon those current habits?” said Machowsky.

"If you're not doing any exercise and now you're doing 30 minutes a day of low-intensity cardio, that's better than nothing," Machowsky added. But if you're doing higher-intensity or longer workouts and cutting back in order to do the 30-30-30 method, then you might not burn as many calories as before, the experts note.

Read the full article at today.com. 

It is important to make sure you’re properly hydrating and fueling during (and prior to) your workout, so you’re not so depleted when you’re done that you need to eat or drink urgently. If you’re going to be driving home after a workout, have hydration and a snack ready in the car, suggested Machowsky. 

If you do have another tough workout planned for the same day, Machowsky advised eating soon after to maximize absorption. Otherwise, eating a balance of carbohydrates and protein within two hours of your workout should do the trick. 

Read the full article at wellandgood.com. 

“There doesn’t seem to be any well-researched reasons for it,” Machowsky said. “There are, however, a lot of theories.”

The first hypothesis has to do with the idea of “heightened sensitivity.” Machowsky explained that there are minerals in water that do taste sweet to some people, and so after a strenuous workout, those minerals might taste even more noticeably sweeter.

In a related explanation, your post-workout water could be dredging up old food particles or residue in your mouth that you’re re-tasting in a more dramatic way, thanks to that sensitivity.

“A ‘sweet’ flavor or aroma to [the] breath is a byproduct of the breakdown of ketones for energy,” said Machowsky. So drinking water and noticing a sweet flavor could come from the interaction of water and your own breath. However, Machowsky noted that this would only come about if someone is adhering to a strict ketogenic diet, or if they have done “sustained activity to significantly deplete your glycogen reserves.” So not just any old workout would cause this—you'd likely need to be doing aerobic exercise for about an hour and 45 minutes before hitting this point.

Read the full article at wellandgood.com. 

Machowsky recommended a series of low-impact strength exercises for a 20-minute strength routine, including: a resistance band bent-over row, glute bridge, wall push-up, and chair squat.

Read the full article at Livestrong.com.

Machowsky underscored the importance of hydration and recommended drinking fluids periodically during your training – four to seven ounces every 15 to 20 minutes. “Target 800 to 1200 milliliters per hour, with 700 to 1500 milligrams of sodium per liter,” he said.

It is also important to be aware of the warning signs of heat illness. “Some signs and symptoms of dehydration, which can progress to heat illness, include impaired aerobic recovery, unusual fatigue, facing pulse even during a break, loss of coordination, hyperventilation, large cramping, wet, pale skin, chills, nausea or vomiting, and lightheadedness,” cited Machowsky.

Read the full article at Wellandgood.com.

“Your ankles are comprised of a variety of muscles and ligaments that are used to absorb forces and propel your body when walking, running, changing direction, jumping, and hopping," explained Machowsky. “Having weak ankles can compromise performance and increase risk of injury of these activities."

Machowsky also recommended ankle-strengthening exercises to add to your warmup and within your leg workout routine. “Easier versions can be done as part of your warmup to get the muscles active,” said Machowsky. “More challenging versions can be done as a secondary leg exercise after your primary leg exercises so you don’t prematurely fatigue the ankles for harder activities – i.e., jumping squatting, deadlifting," he noted. 

Read the article at Popsugar.com.

Machowsky advised to follow a moderate calorie deficit (approximately 20 percent fewer calories than is typically consumed in a day), for gradual weight loss. “I try not to be too far below what they [people] need because I find people tend to have better, prolonged responses," he said. "I feel like for a lot of people, it's more sustainable," he added.

Machowsky explained, "As you lose weight, your calorie needs are going to go down because you weigh less.” Once you've reached your target weight, Machowsky advised to keep doing what you're doing. If you're continuing to lose weight beyond where you want to be, he suggested to scale back on the physical activity or to increase your caloric intake slightly so the body does stabilize [at your preferred weight].

Read the full article at POPSUGAR.com.

Jason Machowsky RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, provided commentary to POPSUGAR, explaining that by implementing these lifestyle changes, you can lose anywhere from 0.5 to two pounds a week.

Read the full article at POPSUGAR.com.

Prevention.com spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who suggested assessing other benefits you might have gained from your newfound exercise routine (i.e., do you have more energy? Do your clothes fit a little loser? Are you feeling more motivated and less stressed, etc.), versus giving the number on the scale too much credit. "It’s ultimately about how you’re feeling," said Machowsky. “Look for other measurements of exercise working—weight is not the only measure of success.”

However, if you’ve been exercising, eating right, and getting enough sleep, but notice that your weight continues to creep up, you may want to see a doctor, advised Machowsky.

Additionally, while it’s beneficial to eat something post-workout to recover, you don’t always need to. Machowsky explained that many people take in too many extra calories simply because they’re trying to eat a snack within 30 to 60 minutes of their workout. If you ate lunch or a mini meal an hour before you exercised, you probably don’t need something post-sweat, too. On the other hand, if you don’t eat before your workout because you’re waiting for the post-activity re-fueling window, you might be left starving after you exercise, which can also cause you to gain weight. “Reaching a state of extreme hunger tends to cause people to overeat,” cited Machowsky, advising to keep your satiety levels in check.

Furthermore, Machowsky underscored the importance of carrying out other daily exercises (i.e., keep moving throughout the day by taking breaks to go for a walk or taking the stairs instead of the elevator). “The most common mistake is that people will work out and then their other daily exercise goes down,” said Machowsky. 

Read the full article at Prevention.com.

POPSUGAR spoke to Jason Machowsky RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who discussed what protein powders should and should not contain. Machowsky noted, "The ingredient list should be as short as possible," consisting of no more than two or three ingredients. "Keep it simple. It's really one of best things you can do," he added.

Machowsky suggested you should avoid sweeteners in powders and instead get the sweet taste from natural sources (i.e., fruits), and cited whey protein is the preferred protein powder of choice. “We tend to favor whey protein as the most rapidly broken down and absorbed type," he said, which means this is digested and absorbed into the body and muscles faster than other types of protein.

"Generally, you want to have 0.3 to 0.4 grams of protein per kilogram of bodyweight per given sitting," noted Machowsky, which could be about 15 to 20 grams for someone who identifies as a woman and upward to 30 grams for someone who identifies as a man. A common misconception is that you need to consume as much protein as possible to increase muscle mass, however this isn’t necessarily true. “I tell people, 'You want to have enough protein to stimulate muscle protein synthesis, but more isn't necessarily better. Adequate protein in the presence of adequate calories or fuel is really what's going to stimulate muscle protein growth,'” concluded Machowsky.

Read the full article at POPSUGAR.com.

POPSUGAR.com spoke to Jason Machowsky RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who explained cardio can improve your strength if you’re doing a cardio activity you aren’t strong in and the movements are new to your muscles. “Let's say, for example, rowing. For some people, maybe they don't train their upper body very much, so rowing ends up being a pretty significant load on their upper-body muscles because they're just not used to it,” cited Machowsky. Machowsky added, “[For] most people who are generally active, you're not really getting as much as a strength gain from cardio versus doing resistance training.”

If you're looking to lose weight, Machowsky advised doing resistance training a couple of days a week as part of your weight-loss effort, "to make sure that you try to retain your muscle as best as you can as you're losing weight.”

Read the full article at POPSUGAR.com.

Additionally, you should incorporate strength training into your workout routine, as it can help you lose weight and burn fat. You can also do cardio, but you must not overdo it, as cardio can potentially be catabolic (or burns both fat and muscle). Aside from exercise and nutrition, Machowsky advised to focus on having good posture, stating "having poor posture can lead to a less-flattering midline."

Machowsky concluded that it is possible to start seeing fat-loss results within a few weeks, but whether or not the fat reduction is specifically from your belly will vary person to person.

Read the full article at POPSUGAR.com.

PopSugar.com spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who explained not only do you need to put in the effort at the gym and make healthier nutritional decisions to see results, it’s important to ensure you’re getting enough sleep and managing your stress. "Being in a high-stress environment is generally not good, especially long term," said Machowsky. Machowsky cautioned that high-stress environments for a prolonged period of time can cause your cortisol levels to increase, which can potentially lead to weight gain. "Typically, when people are stressed, they might tend to eat worse, they make poor decisions, they skip meals, or they don't exercise," cited Machowsky. The same can happen when you're sleep deprived, he added.

Read the full article at PopSugar.com.

POPSUGAR spoke to Jason Machowsky RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who further explained, “Unfortunately, you can't say exactly where the fat is going to come from,” noting if the goal is to reduce the amount of belly fat you have, cardio based activities will help. Machowsky advised to continue strength training a few times a week, as this training signals to your body to preserve your muscle mass. “Strength training helps indicate that your body should spare your muscle as it’s losing weight and pull from your fat stores,” said Machowsky. He continued, “If your body is pulling from fat stores, you’ll have a better chance of losing belly fat.”

Machowsky suggested to take into account any conditions you have, and underscored the importance to not feel 100-percent exhausted once you’ve finished a 10-minute HIIT workout. Instead, find a happy medium that will challenge you and that you can sustain for 20 to 30 minutes each session, added Machowsky.

Read the full article at PopSugar.com.

Additional coverage: PopSugar.com. 

Highya.com spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, about the targeted demographic for the TLC diet who said, “The target demographic [of the TLC diet] is those who have high cholesterol, a family history of high cholesterol, or someone generally interested in heart health.” However, Machowsky cautioned, “If someone is starting a diet to manage a medical condition, they should be followed by a physician or registered dietitian to make sure they are adhering to the diet properly and getting the intended effects.”

This article previously appeared on Highya.com.

PopSugar.com spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who explained, “From a baseline perspective, the way to maximize muscle protein synthesis (a natural process that allows your body to produce protein to repair skeletal muscle damage from exercise and promote skeletal muscle growth) is to technically have some protein every three to five hours. So, if you're not eating for 12 hours, you know you're entering into some state of muscle catabolism.”

To prevent burning muscle when fasting, it’s important to consume enough calories, eat enough protein, and strength train. Caloric intake varies based on activity level, age, goals, and other factors. Machowsky added, "The primary thing I tell people is if you're intermittent fasting, you're really restricting your ability to eat an adequate amount of calories and protein to a narrow window of the day, so you need to be more mindful and make sure that you are getting those things in during that period.”

Machowsky concluded that intermittent fasting is a good option for the average gymgoer who wants to get lean as long as you're able to consume enough calories and protein during your eating window. Furthermore, if you choose to fast to burn fat and get lean, you should make sure it's something you can and want to sustain for the long-term.

Read the full text article at PopSugar.com.

POPSUGAR spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who explained if you are waking up in the middle of the night feeling hungry, you likely need to eat more. “People waking up hungry at night (unless they have a condition like binge eating disorder) are underfueled from the day," said Machowsky. Intense exercise and working out frequently can also contribute to waking up hungry because your body needs more fuel, noted Machowsky. "In these cases, carbs help replenish glycogen stores (our gas tank) and protein helps maintain muscle protein synthesis (the natural process of your body repairing and building muscle) rates," he added.

Read the full text article at PopSugar.com.

POPSUGAR spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who explained there is no such thing as spot reduction when burning fat. "Jumping rope, like other exercises, burns calories. If you are in a calorie deficit (i.e., burning more calories than you consume), your body will likely reduce its body fat stores," said Machowsky. He added, “Where it [fat reduction] comes from is up to your individual body’s response.”

Machowsky suggested taking a more global approach by swapping the crunches for total-body strength training, and doing a combination of cardio and strength training, which can help.

Read the full text article at PopSugar.com.

POPSUGAR spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who discussed the importance of carbs in your diet, how many carbs you are required to eat in a day to function at your best, and what happens to the body when you eat too many carbs. To avoid feeling lethargic, it is recommended to eat carbs, and consume a well-balanced diet that includes protein, fats, and minimally processed foods. Machowsky added "Carbs are calories so whether you eat too many carbs, too much fat, or too much protein for what your body is burning, there's a potential that you'll gain weight.” In addition, to ensure you’re getting enough carbs for energy but not overeating, Machowsky advised, "The general guideline has traditionally been [to consume] anywhere from 120 to 140 grams of carbs per day as a baseline." He explained, “I would say there are these 'guidelines' but you're not going to fall flat on your face if you don't hit those number either; it's pretty varied."

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Openfit.com spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, about the potential health benefits. When consumed in moderation, beer may prevent cardiovascular risk, antioxidant levels comparable to wine, and plant-based phenols that have anti-inflammatory and possible even antiviral properties. Additionally, an average can of beer contains some electrolytes, such as potassium and sodium. “Most beers also have some small amounts of carbohydrates which could promote a little bit of fuel restoration,” said Machowsky.

Read the full text article at Openfit.com.

Refinery 29 spoke to Jason Machowsky, RD, CSSD, RCEP, CSCS, exercise physiologist at HSS, who explained, "Cutting out whole food groups eliminates potential sources of nutrients found within those foods. So, it becomes especially important that people who choose to restrict food groups for personal or health reasons seek out those nutrients in the foods that they choose to eat." Machowsky exampled this may include eating small protein-packed snacks throughout the day, consuming fruits and vegetables with two meals per day, and hydrating to replace lost fluids from a day of training. "Endurance athletes who train hard should not avoid simple sugars and electrolytes around training times," he advised.

Read the full article at Refinery29.com.