Leyla Weighs In: Eating Tips for Exercisers and Energy Drink Warnings

What to Eat After a Fasted Workout—and Why Energy Drinks May Affect Heart Rhythm: Registered dietitian nutritionist Leyla Muedin discusses what to eat after exercise, especially morning fasted workouts, advising water first and avoiding sweet or carb-rich post-workout options (smoothies, bananas, flavored yogurts, cereal, sports drinks) because they can raise blood sugar and insulin, reduce fat burning by suppressing glucagon, and blunt exercise-related benefits like human growth hormone; instead she recommends a savory protein-and-fat meal (e.g., a 3–4 egg omelet, steak, chicken salad without bread) within 45–60 minutes to support muscle repair while keeping insulin low. She then reviews a 2025 systematic review of 37 studies (1,597 participants; average age 22.5) in which 63.2% of studies reported QT prolongation after energy drink consumption, with frequent increases in blood pressure and heart rate, noting that the findings show repeated measurable cardiovascular changes but do not prove energy drinks cause heart disease.