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The smartphone industry continuously pushes the boundaries of <keyword id="1658654" type="General" weightage="20" keywordseo="fast-charging" source="Orion">fast charging</keyword>, with companies launching new and improved charging technologies at an impressive pace. Recently, <keyword id="19985864" type="General" weightage="20" keywordseo="realme" source="keywords">Realme</keyword> announced a new system, called the 320W SuperSonic charge that can charge a 4,420 mAh battery from 1% to 100% in just 4 minutes and 30 seconds.<br /><br />This raises an important question: Do these fast chargers damage your phone’s battery, or are they totally safe to use? In this article, we'll explore the science behind battery function and the technologies that manufacturers are developing to protect your device's battery.<br /><br /><h2>How does a smartphone battery work?</h2>Smartphone batteries are typically made of lithium-ion or lithium-polymer cells, which operate through chemical reactions. When charging, lithium ions flow from the negative electrode (anode) to the positive electrode (cathode), generating energy that powers the device.<br /><br />Batteries absorb the most energy when they are almost empty. As they are near their full capacity, they absorb less power. This is why smartphone charging slows down once the battery reaches around 80%. With a fast charger, this process happens much faster, but it’s important to note that fast chargers don’t consistently operate at their peak output. The charger only delivers its maximum capacity for a brief period, while the power input adjusts depending on the battery’s current charge level.<br /><br /><h2>Fast charging explained</h2>Fast charging uses higher power levels to recharge a battery more quickly by increasing the voltage or current supplied. Modern fast-charging systems rely on specialised chargers and batteries that can handle the increased power without causing damage. Technologies such as <keyword id="22604355" type="General" weightage="20" keywordseo="usb-power-delivery" source="keywords">USB Power Delivery</keyword> (USB-PD and Qualcomm <keyword id="24069276" type="General" weightage="20" keywordseo="quick-charge" source="keywords">Quick Charge</keyword> help regulate power delivery by communicating between the charger and the device, adjusting based on battery capacity and charge level. Fast charging starts quickly when the battery is low, but slows as the battery nears full capacity to prevent overheating and protect battery longevity.<br /><br /><h2>Why Do Batteries Degrade Over Time?</h2>Repeated charging and discharging take a toll on batteries, but the primary factor behind battery degradation is heat. Excessive heat can cause the battery's internal structure to crystallise, reducing its efficiency. This is why the goal of many manufacturers is to minimise heat generation during the charging process. Over the years, companies have developed technologies to reduce heat in the battery and mitigate its negative effects on the overall battery health.<br /><br />While fast charging is convenient, it can degrade the battery over time if not managed properly. The higher power levels generate more heat, accelerating battery wear and reducing capacity over multiple charging cycles. Modern batteries and chargers are equipped with features, such as temperature sensors and power regulation systems, to minimise damage. Although fast charging can shorten battery lifespan when used frequently, devices often slow the charging speed as they approach full capacity to mitigate these effects. As a result, the battery may not last as long as with slower charging, requiring more frequent recharges over time.<br /><br /><br /><h2>Charging technologies over time</h2>Smartphone brands, especially in India, have been at the forefront of charging technology innovations:<br /><br />OnePlus launched <keyword id="24069277" type="General" weightage="20" keywordseo="warp-charge" source="keywords">Warp Charge</keyword> in 2019 with 30W charging, and now offers solutions up to 150W.<br />Xiaomi introduced <keyword id="24069278" type="General" weightage="20" keywordseo="hypercharge" source="keywords">HyperCharge</keyword> in 2021 with 120W, and is working on a 300W solution for full charges in under 10 minutes.<br />Oppo debuted SuperVOOC in 2018, starting at 50W, and is aiming for 300W charging.<br />Realme launched Dart Charge in 2020 with 65W and in 2024, showcased 320W SuperSonic charging.<br />Samsung has used <keyword id="24069279" type="General" weightage="20" keywordseo="adaptive-fast-charging" source="keywords">Adaptive Fast Charging</keyword> since 2014, and now focuses on wireless charging and long-term battery health.<br /><keyword id="19894961" type="General" weightage="20" keywordseo="apple" source="keywords">Apple</keyword> introduced MagSafe in 2020, prioritising eco-friendly wireless charging advancements.<br /><br /><h2>Consumer perceptions and misconceptions</h2>Many consumers believe fast charging always damages batteries, but modern devices are designed with features to manage heat and voltage, minimising harm. Another common misconception is that using third-party chargers will destroy the battery, but reputable third-party chargers that meet safety standards are safe to use.<br /><br />Some people worry that fast charging is inherently unsafe, but certified chargers follow strict regulations to prevent damage. It’s also often assumed that fast charging continues at high speeds until the battery reaches 100%, but in fact, most systems slow down near full capacity to protect the battery.<br /><br />Lastly, people may believe that all chargers offer fast charging, but fast charging only works with devices and chargers that support the same technology, like USB-PD or Quick Charge.<br /><br /><h2>Best practices for charging</h2>To extend <keyword id="158949" type="General" weightage="20" keywordseo="battery-life" source="Orion">battery life</keyword>, it’s best to avoid letting your battery drop below 20% or charge above 80% frequently, as extreme charge levels can strain the battery. Always use certified chargers and cables to ensure stable power delivery. Keep your device cool while charging, as excessive heat can cause damage. Avoid heavy usage during charging, as it generates heat. Enable "optimised charging" feature, available on many devices, to regulate charging speed and patterns. If fast charging is necessary, use it sparingly and rely on slower charging for routine use. Finally, unplug the charger once the device is fully charged to prevent unnecessary trickle charging over time.<br /><br /><h2>The future of smartphone batteries</h2>Looking ahead, the future of smartphone batteries includes promising advancements in solid-state and graphene technologies, which could offer faster charging, longer battery life, and higher energy density. Additionally, sodium-ion and lithium-sulphur batteries are being investigated as eco-friendly alternatives. <keyword id="20016522" type="General" weightage="20" keywordseo="gan" source="keywords">GaN</keyword> (gallium nitride) technology is paving the way for ultra-fast chargers, and wireless and over-the-air charging innovations promise to provide smarter, greener, and more efficient solutions.<br /><br />By understanding how batteries work, the impact of fast charging, and best practices for maintaining battery health, consumers can make informed choices that balance convenience and long-term battery performance.<br /><br />

Speed vs. Longevity: The impact of fast charging on your smartphone battery life

A recent study has revealed that more than 3,600 chemicals used in <keyword id="21367852" type="General" weightage="20" keywordseo="food-packaging" source="keywords">food packaging</keyword> and preparation have been detected in human bodies, raising concerns about their potential impact on health. These chemicals, some of which are hazardous, are finding their way into the food we consume, sparking calls for more research and stricter regulations.<br /><h2>Chemicals we don’t know enough about</h2>Of the thousands of chemicals identified, around 100 are classified as being of “high concern” for <keyword id="20060201" type="General" weightage="20" keywordseo="human-health" source="keywords">human health</keyword>. According to Birgit Geueke, the lead author of the study from the <keyword id="23220554" type="General" weightage="20" keywordseo="Food-Packaging-Forum-Foundation" source="keywords" meta.keywordsubtype="org" meta.entityname="Food Packaging Forum Foundation" meta.hostid="261" meta.entityid="Food Packaging Forum Foundation">Food Packaging Forum Foundation</keyword>, some of these chemicals are well-known, while the health effects of others remain largely unexplored.<br /><br />Chemicals such as <keyword id="20307473" type="General" weightage="20" keywordseo="PFAS" source="keywords">PFAS</keyword> (often referred to as "forever chemicals") and bisphenol A (<keyword id="20186545" type="General" weightage="20" keywordseo="BPA" source="keywords">BPA</keyword>) are familiar names in the scientific community. Both have been extensively studied and are linked to a range of health problems. PFAS, for example, have been detected in multiple parts of the human body and are associated with various diseases, including cancer, liver damage, and thyroid dysfunction. Bisphenol A, commonly found in plastics, is a hormone-disrupting chemical that has been banned from baby bottles in many countries due to its harmful effects on reproductive health.<br /><br />However, many of the other chemicals detected—like oligomers, byproducts of plastic production—are still a mystery in terms of their health implications. "There is almost no evidence on the health effects of these chemicals," Geueke said, highlighting the need for further research.<br />  <div type="Article" hostid="261" msid="111250040" title="Karnataka Health Department bans use of artificial food colouring in kebabs; imposes hefty fine of 10 lakhs!" mstype="2" mssubtype="0"></div><br /><h2>How do these chemicals enter our bodies?<br /></h2>Food contact chemicals (FCCs) are substances that can "migrate" from packaging materials—such as plastic, paper, glass, or metal—into the food we eat. These chemicals can also enter the food chain from other parts of the food-making process, such as conveyor belts and kitchen utensils.<br /><br />The study originally catalogued about 14,000 FCCs, but researchers were astonished to find 3,601 of them present in human biomonitoring databases, which track chemicals found in human tissues and fluids. This unexpected result underscores how pervasive these substances are.<br /><h2>High concern: PFAS, BPA and Phthalates<br /></h2>Among the most troubling chemicals are the PFAS, which have gained notoriety as “forever chemicals” because they do not break down easily in the environment or the human body. These chemicals have been linked to a host of health issues, including immune system suppression, developmental problems, and various cancers.<br /><br />Bisphenol A (BPA), a well-known endocrine disruptor used in the production of plastics, is another substance of concern. BPA can interfere with the body’s hormone systems, particularly oestrogen, and has been associated with fertility problems, breast cancer, and developmental disorders in children.<br /><br />Phthalates, another group of hormone-disrupting chemicals, are used to make plastics more flexible. They have been linked to infertility and developmental issues, making their presence in food packaging particularly concerning.<br />  <div type="Article" hostid="261" msid="112623051" title="474 Indian spice samples fail FSSAI&amp;#39;s safety tests as countries suspend sale of Indian spice brands" mstype="2" mssubtype="0"></div><br /><h2>What can we do?<br /></h2>While this study doesn’t determine how much of these chemicals we’re exposed to or their specific sources, it does highlight the need for more comprehensive research and better data on their potential <keyword id="19977451" type="General" weightage="20" keywordseo="health-risks" source="keywords">health risks</keyword>.<br /><br />Duane Mellor, a specialist in evidence-based medicine at Aston University in the UK, praised the study for being thorough but cautioned against panic. Instead, he encouraged consumers to advocate for stronger regulations on <keyword id="21364182" type="General" weightage="100" keywordseo="chemicals-in-food" source="keywords">chemicals in food</keyword> packaging. "Rather than being unduly alarmed, people should demand better data and minimise unnecessary exposure," Mellor said.<br /><br />To reduce exposure to these potentially harmful chemicals, Geueke recommended simple measures like reducing the time food spends in contact with packaging and avoiding heating food in the containers it comes in. Many of these chemicals migrate more easily into food when heated, making microwaving plastic containers or takeout packaging a common source of contamination.<br /><h2>The regulatory response<br /></h2>Some chemicals are already facing bans. The European Union is in the final stages of banning the use of PFAS in food packaging, and a similar ban on bisphenol A is expected to come into effect by the end of this year.<br /><br />As more research emerges, governments around the world may follow the EU's lead in implementing stricter controls on these hazardous chemicals, protecting consumers from hidden dangers in their everyday meals.<br /><br />For now, the best way to protect yourself is to stay informed, reduce unnecessary exposure, and support efforts for stricter regulations on food packaging materials.<br />  <div type="Article" hostid="261" msid="109322441" title="2 foods Michael Pollan always buys organic to reduce his exposure to harmful chemicals" mstype="2" mssubtype="0"></div><br />

New research reveals more than 3,600 food packaging chemicals in human bodies. Is it time we stopped eating food out of takeout containers?

In today's digital age, <keyword id="20114750" type="General" weightage="20" keywordseo="screen-time" source="keywords">screen time</keyword> is an integral part of life for people of all ages. However, recent preliminary research published in <em>JAMA Network Open </em>raises concerns about the impact of touch-screen <keyword id="22616884" type="General" weightage="20" keywordseo="tablet-games" source="keywords">tablet games</keyword> on <keyword id="20092400" type="General" weightage="20" keywordseo="toddlers" source="keywords">toddlers</keyword>, suggesting that frequent use may inhibit crucial interactions with their parents!<br /><br />The study highlights that early screen time is associated with delays in communication and problem-solving skills among toddlers. This aligns with a growing concern among parents regarding <keyword id="20083225" type="General" weightage="20" keywordseo="childrens-health" source="keywords">children's health</keyword>, with screen time topping recent polls as a significant issue.<br />  <div type="Article" hostid="261" msid="112016000" title="I run a preschool and see how gentle parenting has made parents less engaged with their kids. It&amp;#39;s time to ditch parenting scripts." mstype="2" mssubtype="0"></div>Dimitri A. Christakis, MD, MPH, director of the Center for Child Health, Behavior, and Development at Seattle Children's Research Institute, emphasised the importance of understanding <keyword id="21062651" type="General" weightage="20" keywordseo="digital-addiction" source="keywords">digital addiction</keyword>'s roots. “Compulsive use of screens appears to start in toddlerhood,” Christakis stated, highlighting a gap in current research focused on such young children.<br /><br />The researchers recruited 63 neurotypical toddlers aged 18 to 32 months to observe how they interacted with various stimuli and responded to attention bids from adults. The study involved providing toddlers with a farm toy, a tablet showing a child playing with the farm toy, a tablet with a farm-themed puzzle, a tablet with a farm-themed game, and a tablet with their favourite app. After one minute of exposure to each item, researchers and caregivers alternated attempts to capture the toddlers' attention. At the end, the researcher asked for the toy or tablet back.<br /><h2>Evils of high screen time in children</h2>The findings revealed that toddlers were less responsive to prompts while playing the farm-themed game, which involved activities like shearing sheep. This effect was more pronounced as the children aged, and it was particularly significant among male toddlers, who took longer than female toddlers to acknowledge requests for behaviour changes. Additionally, toddlers with higher media usage at home were more likely to ignore prompts during the study.<br /><br />The study offers insights into the underlying mechanisms of delayed <keyword id="20607306" type="General" weightage="20" keywordseo="language-development" source="keywords">language development</keyword> linked to early screen use. Christakis explained, “early screen use deprives toddlers of opportunities to reciprocally engage with caregivers, which is a critical way children learn language and social skills.” The lack of joint attention during play with traditional toys, which is associated with better language skills, underscores the importance of human back-and-forth interaction for cognitive and social development.<br />  <div type="Article" hostid="261" msid="111816796" title="I&amp;#39;m a teacher and a parent. I support banning cellphones in classrooms." mstype="2" mssubtype="0"></div>While the study is preliminary, it sheds light on the need for further research to identify high-risk children and develop interventions promoting healthy screen use in early childhood. Christakis advocates for more comprehensive studies to understand better and mitigate the impact of screen time on young children's development.<br /><br />In conclusion, while touch-screen tablet games offer convenience and entertainment, their use should be balanced with traditional play and <keyword id="22616885" type="General" weightage="20" keywordseo="parent-child-interactions" source="keywords">parent-child interactions</keyword> to support <keyword id="22616886" type="General" weightage="20" keywordseo="healthy-development" source="keywords">healthy development</keyword> in toddlers. As research continues to evolve, it is crucial for parents and caregivers to stay informed and mindful of the potential long-term effects of early screen exposure.<br />

“iPad kids” are less inclined to interact with their parents and show delays in problem-solving: Study

<ul class="summary-list"><li>Professor Joan Sabaté has spent decades studying how eating plants impacts our health.</li><li>He's discovered some serious health benefits linked to nut, berry, and avocado consumption. </li></ul><p>Joan Sabaté is admittedly "nutty" about good health and nutrition.</p><p>Not only does he live in <a target="_blank" href="https://www.businessinsider.com/loma-linda-blue-zone-longevity-secrets-of-seventh-day-adventists-2023-11">America's only longevity "Blue Zone,"</a> this nutrition buff and director of the Center for Nutrition, Lifestyle and Disease Prevention at Loma Linda University has also spent decades investigating how different foods — especially <a target="_blank" href="https://www.businessinsider.com/michael-pollan-diet-to-avoid-ultra-processed-foods-2024-4">unprocessed plants</a> — can influence health.</p><p>In the 1990s, he was the first nutrition researcher to discover that while <a target="_blank" href="https://www.businessinsider.com/protein-what-is-best-nut-seed-proteins-vs-meat-2018-4">walnuts contain small amounts of saturated fat</a>, they are actually good for your heart — a finding that surprised him, and upended American Heart Association recommendations. Later, he helped author the <a target="_blank" href="https://news.llu.edu/academics/school-of-public-health-professor-named-2020-dietary-guidelines-advisory-committee">2020-2025 Dietary Guidelines</a> for Americans.</p><p>He understands that healthy eating isn't only about achieving the right balance of macronutrients — protein, carbs, and fat — but that there is a bigger "total package" of nutrition benefits that are naturally occurring in foods like whole grains, beans, and vegetables.</p><p>Already, he's found compelling evidence that nuts, beans, avocados, <a target="_blank" href="https://www.businessinsider.com/best-memory-supplement-plant-protein-berries-scientist-2024-2">and berries</a> are all <a target="_blank" href="https://www.businessinsider.com/anti-aging-foods-brain-heart-health-better-immunity-longevity-2023-9">health-boosting foods</a> that can lower the odds of developing chronic diseases like diabetes, obesity, and <a target="_blank" href="https://www.businessinsider.com/loma-linda-blue-zone-lifestyle-habits-heart-health-inflammation-2023-10">heart issues</a>.</p><p>He is now investigating how certain plant foods might impact our immune system, potentially enhancing the body's ability to fight off infections like the common cold or COVID.</p><p>"I think there are, in many plant foods, still things that have to be studied and discovered," he said.</p><p>He shared his general practices for breakfast, lunch, and dinner with Business Insider while admitting that his diet "is not sophisticated," and mainly involves avoiding ultra-processed foods.</p><h2 id="2d404de4-3af4-44c8-8717-796b4851ff97"><strong>Breakfast is a two-ingredient 'smoothie' made from leftovers</strong></h2><div type="image" title="acai bowl" height="667" width="1000" msid="111518214" hostid="261" sizebytes="31712"></div><p>Sabaté always likes to keep nuts like walnuts, almonds, and hazelnuts around the house, and he puts a few handfuls into his blender each morning, along with about two cups of whatever fruit happens to be the ripest on his Southern California table. This is an easy way for him to quickly get a couple of servings of vitamin-rich fruit and a couple of servings of protein-heavy nuts into his day.</p><p>It's not always the most photogenic meal, but he doesn't mind, because he's not "showing off" this breakfast to any friends or colleagues.</p><p>"No, I eat this at home," he said.</p><p>Sometimes, the mix is too thick to pour into a glass and he eats this "smoothie" with a bowl and spoon while he's getting ready to tackle his day. Occasionally, he'll add a plop of <a target="_blank" href="https://www.businessinsider.com/blue-zone-doctor-loma-linda-california-diet-milk-cheese-2023-9">yogurt</a> or sprinkling of cacao nibs on top.</p><h2 id="595c8576-98b3-4c46-847b-3994003317f6"><strong>Lunch is three core ingredients, plus olive oil</strong></h2><div type="image" title="beans and broccoli" height="1053" width="1579" msid="111518350" hostid="261" sizebytes="109054"></div><p>In traditional Spanish fashion, the biggest meal of Sabaté's day is usually lunch, where "we eat a pot of <a target="_blank" href="https://www.businessinsider.com/blue-zones-expert-shares-cheap-longevity-supplements-beans-walnuts-2024-5">beans</a>."</p><p>One of his favorites is "a typical Catalan dish that is beans and broccoli," but he likes to sample a wide variety of beans to keep things interesting.</p><p>"In the <a target="_blank" href="https://www.businessinsider.com/photos-blue-zone-grocery-store-healthy-eating-easy-and-cheap-2023-10">Loma Linda market</a> there are at least 20 different types of beans," he said.</p><p>At its essence, his lunch is always "a legume, a vegetable, and then bread."</p><p>"Mediteranneans, we love bread — bread with olive oil," Sabaté said.</p><p>Scientists suspect that one of the key reasons that Mediterranean diets are so often associated with long, healthy lives and strong minds is because they're loaded with olive oil, which has <a target="_blank" href="https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00355-7/fulltext">long been associated with</a> better heart health, fewer type 2 diabetes cases, less inflammation, and lower overall mortality.</p><h2 id="3f2aaadf-26ca-4879-8158-d758bacc80de"><strong>Dinner is usually pretty insignificant, but if he goes out to eat, he might have some fish</strong></h2><div type="image" title="salmon salad" height="1414" width="2121" msid="111518218" hostid="261" sizebytes="115282"></div><p>For Sabaté and his wife, dinner is typically an afterthought.</p><p>"We try to have either no supper or light supper," he said.</p><p>If breakfast is hearty enough, he'll do a late lunch and perhaps skip having a third meal altogether. Other days, dinner is "maybe a salad, and that's it."</p><p>Leafy salad <a target="_blank" href="https://www.businessinsider.com/eating-30-plants-a-week-gut-health-easier-2024-6">greens are great for your gut</a>, and they're loaded with nutrients like vitamins A, C, and K, as well as plenty of fiber and magnesium.</p><p>At home, his meal plan is generally vegetarian and fairly low-dairy, but Sabaté isn't opposed to having some omega-3-rich fish when he goes out to eat. Vitamin B12 is an essential nutrient that we can typically only get from animal products like meat, eggs, dairy, or fish. Vegetarians and vegans can supplement their diet with pills or try <a target="_blank" href="https://www.businessinsider.com/b12-vegan-vegetarian-diet-algae-supplements-2023-7">algae</a>.</p>

The simple unprocessed daily diet of a Blue Zone nutrition expert, meal by meal 

<ul class="summary-list"><li>Carbo-loading involves eating more carbohydrates to fuel up before a marathon.</li><li>Consuming simple carbs, lean protein, and water helps you store energy before the race.</li></ul><p>The week before a marathon, runners are supposed to run fewer miles while carbo-loading — eating <a target="_blank" href="https://www.businessinsider.com/how-to-eat-carbs-without-blood-sugar-spikes-2024-9">a lot of carbohydrates</a> to store up energy for the big day.</p><p>This is something I've been looking forward to as I prepare to run my <a target="_blank" href="https://www.businessinsider.com/how-to-avoid-hitting-wall-first-marathon-2024-8">first marathon</a> on November 3. Oh, I <em>have to</em> lie on the couch balancing a full pizza box on my stomach? I'm <em>doing the work</em> by tenderly undressing a burrito in bed?</p><p>Now that the week is here, I want<strong> </strong>to make sure I eat right and don't just use carbo-loading as a hall pass to have cake every day. So I consulted <a target="_blank" href="https://victorem.com/">Jena Brown</a>, a sports dietitian specializing in endurance racing, who reviewed my plan for the week and suggested improvements.</p><p>She told me I should aim for roughly 8-12 grams of carbs a day per kilogram of my body weight. Not eating enough carbs before the race can impact my physical and mental performance — she said I will get tired sooner, have reduced endurance, and will feel like I'm working harder than I actually am.</p><p>We did a calculation, and I should be aiming for 508 grams of carbs every day, broken down as 169 grams for three meals and 85 grams for six.</p><p>The kinds of carbs I eat — as well as the foods I pair them with — are also crucial.</p><h2 id="872635e7-cd89-4b36-9dd1-f2a2959e0cba"><strong>Focus on lean protein with more carbs</strong></h2><div type="image" title="A plate of salmon and spaghetti with tomatoes" height="2268" width="3024" msid="114881091" hostid="261" sizebytes="314600"></div><p>Brown said eating <a target="_blank" href="https://www.businessinsider.com/easy-calculate-how-much-protein-coach-olympians-2024-9">protein</a>, ideally from whole, <a target="_blank" href="https://www.businessinsider.com/ultra-processed-foods-linked-early-death-study-2024-5">unprocessed foods</a>, is also highly important for athletic performance.</p><p>My go-to breakfast is peanut butter oatmeal. I use <a target="_blank" href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&amp;contentid=20038-1">one cup of oatmeal</a> (103g carbs and 26g protein), a scoop of peanut butter (8g protein), and some berries (10g carbs).</p><p>Brown said this was a great choice because the oats provide protein in addition to carbs, while the berries add a few more carbs and have <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/healthy-fruits-and-vegetables">extra nutritional value</a>.</p><p>For meal-prep, I made salmon and pasta in a butter-tomato sauce — a variation of a <a target="_blank" href="https://cooking.nytimes.com/recipes/1024063-salmon-with-garlic-butter-and-tomato-pasta">New York Times recipe</a> — with roughly 54g protein and 64g carbs.</p><p>I spoke to Brown on Tuesday, and she had one note for this dish: I stuck to whole-wheat pasta (my usual <a target="_blank" href="https://www.businessinsider.com/pasta-healthier-carbs-dietitian-2024-4">go-to</a>) when regular pasta made with refined flour would be better for my pre-marathon digestion. (Regular pasta has just as much protein and carbs as whole wheat).</p><p>Brown explained that because of the volume of carbs I'll need to eat, consuming those higher in <a target="_blank" href="https://www.businessinsider.com/gi-doctor-shares-3-tips-to-eat-more-fiber-without-bloating-or-gas-2024-5">fiber</a> (like Ezekiel bread, my other favorite) will result in bloating and discomfort.</p><p>Luckily, because I made this at the start of the week, I was still in the clear: Brown said the last three days of carbo-loading matter the most.</p><h2 id="b8d86e99-e827-4728-9fe5-2d1c3430a44c"><strong>I should consume more than half my body weight in fluids</strong></h2><div type="image" title="A hand holding a small donut and a smoothie." height="2268" width="3024" msid="114881096" hostid="261" sizebytes="343468"></div><p>Drinking enough water is always important, but Brown said to ramp up my intake even more this week. "You need extra fluid to store those carbohydrates in your muscles," she said. At the same time, <a target="_blank" href="https://www.businessinsider.com/am-i-drinking-too-much-water-2018-11">you don't want to overdo it</a> and dilute your sodium or electrolyte levels — both are very important for your running performance.</p><p>She said that normally, your bare minimum of fluids — including things like coffee, juice, or milk — should be half your body weight in ounces. This week, you should add 20 or 30 more ounces of water per day, so I should be aiming for 90-100 ounces total.</p><p>Brown said <a target="_blank" href="https://www.businessinsider.com/healthy-smoothie-recipes-athletes-longevity-biohacker-2023-3">smoothies</a> are "fantastic" because they're hydrating and <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/what-are-electrolytes">also include electrolytes</a>. After my shorter runs this week, I got a berry smoothie with 55g carbs and 27g protein (from protein powder).</p><p>The rest of the time, I've been setting reminders to drink more water and trying to get as much of it as I can, such as ordering a jumbo-sized seltzer at the movies.</p><h2 id="75ee27f0-1ecd-40cd-9116-4987e24bbb60"><strong>Cut down on fiber, fat, and spice</strong></h2><div type="image" title="A plate of pesto farfalle pasta with tomatoes." height="2037" width="2716" msid="114881094" hostid="261" sizebytes="289872"></div><p>In the last three days, Brown said it's good to not go above the minimum recommended fiber and fat recommendations (no more than 25g fiber for women and 38g fiber for men, and not going over 0.45g fat per pound of bodyweight, 63g for me).</p><p>Pasta is great, but pasta covered in cheese or served with a side of broccoli can contribute to digestion problems and sluggishness.</p><p>I remember one of the best runs I ever had was the day after I ate <a target="_blank" href="https://www.businessinsider.com/i-tried-high-protein-cottage-cheese-recipe-tiktok-pasta-eggs-2024-4">cottage cheese pasta</a>, which is low in fat and high in protein and carbs — a half-cup of cottage cheese is 14g of protein, while a package of cooked pasta is about 111g of carbs. I've meal-prepped it for the rest of the week.</p><p>Then came the question I was most curious about: what's the best thing to eat the night before? I ask because I often get "runner's trots" on long runs and want to <a target="_blank" href="https://www.businessinsider.com/marathon-runner-pooped-pants-rescued-kitten-race-2023-11">avoid the fate of so many past marathon runners</a>. I'm hoping to give my sensitive stomach the best shot at not making me a <a target="_blank" href="https://www.businessinsider.com/boston-marathon-runner-caught-pooping-on-strangers-lawn-2023-4">national headline</a>.</p><p>Brown said to avoid spicy food or anything too rich. The best meals would be pasta in a tomato sauce or a baked potato, light on toppings. On the morning of the marathon, I'll want to stick to <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/complex-carbs">simple carbs</a> and sugars that are easier to digest quickly, like a plain bagel and some Gatorade.</p><p>Carbo-loading didn't end up being as thrilling as I thought. I daydreamed about going all out at an Ethiopian restaurant or challenging how many rolls an all-you-can-eat sushi place is willing to serve me.</p><p>Brown said the temptation to have a fancy, celebratory dinner before the race is normal. But she recommended either making food at home or looking at the menu ahead of time (rather than excitedly making a game-time decision).</p><p>My friend booked us a table at a ramen spot for the night before. I will follow Brown's advice and order a lighter vegan broth with noodles and seaweed instead of the cheese-and-chili-oil pizza-fusion option my heart longs for.</p><p>On the bright side, she said decadent meals are totally fine <em>after</em> the marathon. That's all the motivation I need to cross that finish line.</p>

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