Health,Wellness and Fitness

40+ running terms every runner needs to know

A glossary of running terms every runner needs to know. Do you?

Do you know what bib, bonk, and bandit mean?

The more you run, the more you start to talk like a runner. This list of 40+ running terms will be useful along your running journey. 

You might need it when preparing for a racebuying running shoes, or just trying to understand different running training plans.

Bookmark this post or download the full (alphabetical) glossary of running terms and share it with fellow runners!

Basic training terms

Aerobic

During aerobic exercise (also called “cardio”) breathing (oxygen) is sufficient to meet the energy demands of the muscles. Think of low to moderate intensity activities like jogging.

Anaerobic

Exercise becomes anaerobic when breathing doesn’t provide enough oxygen to meet energy needs. Think high intensity, maximum effort activities such as sprints.

Cool-down

The last part of a runner’s workout where the goal is to get the heart rate and breathing back to normal. It usually involves a short walk or jog, lower body stretching, etc.

Core/Core training

Your core includes the muscles around the middle of your body (abs & back). It plays a role in stability and thereby influences your running form. Your core can be trained with specific exercises.

Cross-training (XT)

All other exercise types a runner might do to improve their condition, for active recovery and injury prevention, such as strength training, cycling, swimming. (Not to be confused with crossfit!)

DOMS

Delayed Onset Muscle Soreness (DOMS) is a feeling of discomfort in your muscles 24-72 hours after a workout. This doesn’t necessarily mean the workout was good, just that you are not used to it.

HR/HR Zones

Heart Rate (HR) refers to heart contractions measured as beats per minute (bpm). Target HR zones describe levels of workout intensity based on your maximum heart rate (MHR).

Lactic acid

A by-product of energy metabolism during intense activities (see Anaerobic). A buildup of lactic acid is usually described as “muscle burn” or stiffness, but it is not dangerous.

Rest day

A regular part of a runner’s training plans. During rest days you let your body adapt to the training stress through sleep, nutrition, and active recovery to avoid overtraining and make progress.

Stretching Dynamic/Static

Dynamic stretching involves light, bouncy movements through the range of motion to warm up the body before running. Static stretching means holding a position at the end range of movement. It can be done after running to relax tight muscles.

VO2 max

Your maximum oxygen uptake (VO2 max) tells you how efficiently your body can use oxygen during exercise. When you stop exercising for a while it is the first thing to decrease.

Warm-up

The first part of runner’s workout where the goal is to get your heart rate up and increase blood flow to the muscles. It usually consists of jogging, dynamic stretches, and/or running drills.

Running training terms

Base training

The training program phase where the goal is to build endurance, the “base”. Example: A novice might do base training before starting a marathon program.

Bonk

A feeling of extreme fatigue that suddenly comes over you during a long run, sometimes called “hitting the wall”. It can be avoided with proper nutrition and training plans.

Cadence

How many steps you take per minute while running. Optimal cadence is individual, but a faster cadence might improve performance and reduce injury risk (180 +/- 10 steps per minute).

Running ABC

Running ABC is a combination of exercises focused on improving your running form. These exercises are called drills and are often performed as part of the warm-up.

Easy run

Running at a pace where you could easily hold a conversation.

Fartlek

Swedish for “speed play”. A training run where effort and intervals are not set beforehand and can also include uphill and downhill running. The goal of fartlek training is to play with speed while improving running performance.

Foot strike

Which part of your foot first touches the ground when you run determines your foot strike – heel strike, midfoot strike, or forefoot strike. There is no evidence that one is best for everyone.

Intervals

Intervals or interval training means fast bursts of running mixed with slower running or walking periods (but not completely stopping/standing still).

LSD/Long run

Long Slow Distance (LSD) or Long Run is an important type of run included in running programs. Usually it covers up to 30% of weekly mileage and is performed at a slow, comfortable pace to build up stamina.

Negative splits

Running the second half of your run faster than the first. (see Split time)

Pace

Your pace is how many minutes you need to run a kilometer or a mile. This shouldn’t be confused with speed, which tells you how many kilometers or miles you are running per hour

Split time

The time it takes you to cover a specific distance during training or a race.

Streak running

A “streak” is achieved when you run several consecutive days in a row. A run needs to be at least 1.61 km (1 mile) to count as streak running. (Not to be confused with running naked!)

Stride

Strides are short, ~30 sec, gradually accelerating running bursts done at up to 90% of your maximum speed. A single step taken during a run can also be called a stride.

Tempo run

A type of running workout performed at a challenging pace for a set time or distance. It is done to practice maintaining speed over time and train mental focus.

Trail running

Running on unpaved surfaces (dirt roads, forest trails, hiking routes…). Trail race routes should be marked and have less than 20% paved roads. Trail runs are all about experiencing nature.

Race terms

5K, 10K…

K = kilometers. 5K refers to a 5 kilometer (3.1 mile) race or run, 10K to 10 kilometers (6.2 miles), etc.

Bandit

A person running a race without officially registering or paying for it.

Bib

A sheet of paper that you attach to your chest when running a race. It contains your registration number and an electronic chip that will track your time. (see Chip time)

Carb loading/Carbo load

Switching your macronutrient ratio to more carbohydrates in the days leading up to a race to fill your energy stores (glycogen). Can be beneficial for longer (90 minutes+) races.

Chip time

At big race events you are unlikely to cross the starting line immediately after the official start. A chip will record the time from the moment you pass the starting line. Chip timing can be done via different transponder systems, such as chips integrated in shoelaces or in the bib. (See Bib)

DNF/DNS

Did Not Finish (DNF) and Did Not Start (DNS) are used when a runner doesn’t complete or start a race.

Gun time/Clock time

The official race starting time marked by the point when the clock starts. Usually not the same time as when you actually cross the starting line (see Chip time).

HM (Half Marathon)

A half marathon is a 21.0975 kilometer / 13 miles 192½ yards long race. Good to know: Everything up to 400 meters is considered short distance (sprint). 800 – 1609 meters is middle distance and 2000 – 42,195 meters is called long distance. A full marathon is a 42.2 kilometer / 26 miles 385 yards long race. Any race longer than a marathon is called an ultra marathon.

Kick

The final push at the end of the race when a runner increases their speed to the finish line.

PB, PR

Personal Best (PB) or Personal Record (PR) is your fastest time for any given distance. Example: A 5K PB is the fastest you ever ran a 5K race.

Taper

A period before the race, usually over the course of a few weeks, where the runner runs less to preserve energy before the big day.

Other terms

Midsole drop

The difference in thickness between the front and back of the running shoe (millimeters). A change in the midsole drop (heel drop) when buying new shoes can affect your running style and injury risk.

Neutral shoe

Neutral running shoes don’t provide extra corrective support. Unlike neutral shoes, stability shoes are designed with extra midfoot support (see Pronation).

Pronation

As you run, your foot naturally rolls inward at one point. This is called pronation. Running shoes can be designed for overpronation, underpronation (supination), or neutral. (see Neutral shoe)

Runner’s high

The feeling of bliss that happens during or after a run. From endorphins to endocannabinoids, science is unsure of which chemicals make it happen. But runners agree that it’s addictive!

Runner’s knee

A common running injury, experienced as a specific type of knee pain located on the outer side of the knee joint.

Shin splints

Another common injury for runners, experienced as pain running up the inside of your lower leg.

That’s it. If you got this far, you are now ready to grab your bib, skip the bonk, and beat the bandit!

Helpful Bodyweight Back Exercises for At Home Workouts

With these 6 great bodyweight back exercises you can learn how to strengthen your back at home. No equipment necessary!

Are you wondering how to get a stronger back? The following 6 bodyweight exercises from the adidas Training app will give you a great at home back workout. You don’t need any equipment for these – just your own body weight.

In general, bodyweight exercises often require a lot of core stability. To develop this core stability, your abs and back have to learn to work together. Because one can’t be strong or stronger without the other. That’s why besides exercises with additional weight like squats, deadlifts, and pull-ups, an effective home back workout should also include the following exercises.

Best BODYWEIGHT Back Exercises at Home 

So, you’re ready to round out your training with these top 6 bodyweight back exercises? Whether you’re a beginner runner who wants to develop a stronger stride, an experienced runner interested in improving your pace, or you just want to develop a stronger core for better overall health, home back workouts are a convenient way to acquire the muscles you need to achieve your goal.

And remember to pace yourself and think about how you breathe when you add these bodyweight back exercises to your exercise routine. Take care of your body and it will serve you well. Let’s get started!

1. Low Plank

Starting position:

Lie on your stomach. Bend your elbows directly under your shoulders and place your forearms on the floor. Extend your legs and rest the balls of your feet on the floor.

How to do the exercise:

Lift your hips and thighs off the floor until your body is parallel to the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. Tuck your pelvis under to ensure a flat back. Don’t let your lower back (lumbar region) sag or lift. In the thoracic region, pull your shoulder blades in and down.

2. High Plank

Starting position:

Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Keep your elbows slightly bent.

How to do the exercise:

Extend your legs and rest the balls of your feet against the floor. Your body should be diagonal to the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. Tuck your pelvis under and make sure your back is flat. Don’t let your lower back (lumbar region) sag or lift. In the thoracic region, pull your shoulder blades in and down.

3. Bridge

Starting position:

Lie on your back and rest your head on the floor. Bend your knees so your heels are directly under your knees. Keep your arms at your sides with your palms facing down.

How to do the exercise:

Tuck your pelvis under to ensure a flat lower back (lumbar region). In the thoracic region, pull your shoulder blades in and down. Raise your hips towards the ceiling until they are fully extended and hold this position for 10 seconds while squeezing your glutes. Then lower your hips – ideally, without touching the floor – and repeat the exercise.

4. Superman

Starting position:

Lie flat on your stomach. Extend your arms forward, palms on the ground.

How to do the exercise:

Raise your upper body and then your legs to form an arch. Make sure that your knees and your chest do not touch the floor. Keep your head and neck neutral. Do not overextend your neck and keep your chin tucked. You can bend your arms slightly at the elbows as you extend them up and forward. You can increase or decrease your body tension by slightly raising or lowering your upper body and/or legs simultaneously.

5. Quadruped Limb Raises

Starting position:

Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Bend your elbows slightly and place your knees directly under your hips. Your body should be parallel to the floor. Make sure that your body forms a straight line from your head to your buttocks. In the thoracic region, pull your shoulder blades in and down.

How to do the exercise:

Extend your right arm forward and your left leg backward while keeping your back straight. Hold this position for three to ten seconds and then lower back to start. Repeat on the other side.

6. Push-up

Starting position:

Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Bend your elbows slightly. Extend your legs and rest the balls of your feet against the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. In the thoracic region, pull your shoulder blades in and down.

How to do the exercise:

Lower your upper body and your hips simultaneously. Make sure to engage your core through the whole movement. Keep your elbows tucked close to your body and inhale as you lower down and exhale as you push up.

Need a Natural Energy Boost? 4 Tips to Become a Morning Person

You’ve decided to become a morning person? These 4 simple tips will help you be more active in the morning and get a natural energy boost.

The early bird gets the worm. If you want to achieve your goals, you should get an active start to your day. Find out how to go from being a later riser to a morning person with our four easy tips.

1. Meal prep your breakfast

Allowing five minutes the night before for meal prepping can save you a lot of stress and time the next morning. Take this creamy chia pudding in a jar, for example. All you have to do is whip it up and put it in the refrigerator. Tomorrow’s breakfast can be that simple. 

2. Do your workout in the morning

An hour of spinning, 20 minutes of bodyweight training, or a quick yoga session: a morning workout is healthy for your body, can brighten your mood, and give you a natural energy boost. And who couldn’t use some additional energy when you have to get up early, right? The best thing about morning workouts is that you’ve already done your exercise for the day and have something to be proud of.

3. Work out with friends

No matter whether it’s in the gym, the yard, or a park: there’s always somewhere to exercise. Have you tried getting a friend to join you? There are lots of benefits to working out with your friends. Put it in your calendars and you’ll be less likely to skip – even when you don’t feel like it! You will see how much better you feel after a morning workout and you can get a jump on your work day.

What is the best time to go to bed?

It depends on when you have to wake up the next morning. Understand your sleep cycles better with the Sleep Cycle Calculator and wake up feeling refreshed.

4. Stop hitting the snooze button

We all know how tempting it is to hit the snooze button early in the morning. But if you really want to become a morning person, you’ll have to start resisting the call of the snooze. When your alarm goes off, just get out of bed and use the extra ten minutes for you. Put your cell phone down and enjoy the pleasure of drinking a cup of coffee or tea. Relax and think of everything you would like to achieve today. Or try writing down your gratitudes for the day. A morning routine like this can help you be more active in the morning, start the day with a natural energy boost and a plan.

What to Eat Before and After a Workout

You might want to think twice before you rush to slug down another post-workout smoothie. Your pre-workout routine of oatmeal and fruit? It might not be helping in the way you think. And the extra BCAAs you’re drinking during your workout? The real impact is likely only on how much money you have in your […] The post What to Eat Before and After a Workout appeared first on Born Fitness.

You might want to think twice before you rush to slug down another post-workout smoothie. Your pre-workout routine of oatmeal and fruit? It might not be helping in the way you think. And the extra BCAAs you’re drinking during your workout? The real impact is likely only on how much money you have in your wallet.

From building muscle to surviving your endurance runs, the rules of workout nutrition have completely changed. But, there’s one big problem: few people are aware of what really helps you fuel before a workout and recover afterward.

Which is why this is both your warning and a sigh of relief. The latest breakthroughs have rewritten the script, and that’s good news for anyone who likes to exercise. Gone are the days of carb-loading or rushing to have protein within 30 minutes of finishing your workout.

In fact, both nutrient timing and workout nutrition needs have liberating truth: Neither matters as much as we once believed.

So, while you might look at the past as wasted, it’s best to view these new rules for what they are: a serious fitness upgrade that makes it easier than ever to eat the right way to fuel performance, strip away fat, or even build extra muscle without all the extra, unnecessary eating.

Confusion 101: Are Sports Drinks Better Than Water?

If you really want to know why the advice has been so misguided, you don’t have to look any farther than the sports drink aisle at your grocery store.

For most weekend warriors, the need for a sports drink (think Gatorade, Powerade, or any other energetic adjective + “ade”) isn’t as real as the ads make it seem.

Yes, there can be benefits to sports drinks. But, the liquid rejuvenation is limited to a very select group of exercises that deplete their bodies of certain nutrients.

And, for most gym-goers, runners, and weekend warriors, it’s rare that you ever push your body to the point of needing the type of energy locked inside the bottle.

You see, most people’s workouts fall into one of 2 categories:

  1. High intensity but shorter duration (think less than 1 hour of gym activity)
  2. Lower or moderate intensity for a longer duration (think 1-2 hour runs)

In both of these cases, the only necessary hydration is water. If you want a little boost, then you might want to sip on some electrolytes (think more sodium and potassium than you’ll find in sports drinks, as well as calcium and magnesium), and a few carbs to help with hydration — but not the 30 grams of sugar packed into your favorite sports drink.

When you’re working out at a high intensity and for longer periods of time (think more than 2 to 3 hours), that’s when sports drinks offer the most benefits because they refill what is lost during that type of extreme condition.

If you regularly sweat out 2 to 3 percent of your body’s weight during long duration, intense exercise—3 to 6 pounds, for most of us—you probably need more sodium. That’s what a sports drink provides.

The same goes for the minerals you lose through heavy sweating. For example, most athletes know about electrolytes. In particular—potassium, magnesium, and sodium—are essential (and have the name “electrolyte) because your body needs them to transmit electrical signals from your brain to your muscles. This is what allows your body to function.

But, the same type of research that was used to formulate products like Gatorade was also the basis of your workout strategy. In other words, Gatorade was designed more for high-level athletes than high-level executives, mothers, fathers, and typical gym-goers.

This was the basis of nutrient timing theory: The high carb amounts. The immediate need for protein. The fear of fats slowing down recovery.

The reality? None of it was really designed for your body.

Do You Have To Eat Directly After Your Workout?

Let’s set one thing clear: What food you put into your body is still very important and determines how hard you can exercise and how well you recover.

The bigger issue is exactly what you should be eating, or maybe, more importantly, when you should be eating it.

The idea of the “anabolic window” or that you need to eat as soon as possible after finishing your workouts is one of the most misleading pieces of fitness advice that has persevered for decades.

It’s based on a fear-driven, scientifically-debunked mentality that your muscles live in an hourglass, and with each passing second of eating before or after a workout you were losing out on improvement.

For the past 20 years, the prevailing idea was that you had about 30 to 60 minutes to eat something after your workout. If not, your body would become catabolic (a state of stress) and you would lose muscle, not recover fast enough, and fail to see the benefits from all your hard work and time invested.

When you think about it, the theory seems crazy. How could the human body have such a small window for recovery?

That was the question exercise physiologist Dr. Brad Schoenfeld aimed to solve.

He reviewed a large number of studies that examined nutrient timing and set out to answer a simple question: Is there such thing as the “anabolic window?”

Turns out there is—but it’s much bigger than anyone ever suggested. And the timing of your meals after a workout isn’t even the biggest indicator of your success. (More on that in a moment.)

When Should You Eat After Your Workout?

After you exercise you burn up your main energy store of carbohydrates, also known as glycogen. So, it only makes sense that you need to refuel glycogen by eating lots of carbs to replace what was lost.

But, when food was consumed in a shorter window of time after a workout there was no significant difference than when it was consumed after a long delay.

In fact, the research would go as far as suggesting that your post-workout window is actually the entire 24 hours after you train, with the key time to eat ideally occurring anywhere within 4 hours after you finish your last set, stop your run, or end your athletic event.

Not exactly the same message as slug your protein shake before your muscles shrink.

man drinks a protein shake inside of a gym

How did this massive misunderstanding occur?

It goes back to the sports drink phenomenon. The “glycogen emptying” idea wasn’t really applicable to the average person. In reality, it takes a tremendous effort to completely deplete your glycogen stores.

Extreme marathoners can do it. Bodybuilders who train twice per day can do it. NFL athletes who play a 3-hour game can do it.

But you? It’s a different story.

Most people don’t’ go to the gym completely fasted or do workouts that completely tap-out your energy reserves (even if you feel exhausted). And yet, those were the test conditions used to determine what to eat after your workout.

While it might feel like your body needs food immediately, the ROI of rushing to or even forcing food into your system is minimal: you won’t see added strength, additional muscle, faster fat loss, improved endurance, or a boost in recovery.

The new rules of nutrient timing focus on the bigger picture. If you want to perform and look your best, then you need to consider three factors: what you eat before your workout, what you eat after, and what type of activity you perform.

Need help understanding the proper foods to fuel your body? Our coaches can create a plan for you. Find out more here.

How to Fuel Your Workouts The Right Way

Just because the timing of your post-workout meal has been reduced from urgent to “apply on your time,” doesn’t mean the entire concept of nutrient timing is dead.

In fact, it’s just the opposite. There’s never been a clearer idea of exactly what you should be eating to help your body. And the biggest breakthrough is clear. Protein is the new carbs.

It used to be that you needed to fuel up with carbs prior to your workout and then replenish after your workout. This all ties back to glycogen as a primary source of energy and fuel for your body. Most research tested the benefits of using carbohydrates as fuel and then tested different amounts of carbs.

But, even that rationale was a bit flawed. Nutrient timing should focus on three aspects that help improve your performance and appearance.

Glycogen replenishment: Glycogen is your fuel. The more you have the harder you can push your body for longer periods of time.

Protein breakdown: If you want to gain muscle, protein synthesis (anabolism) has to be greater than protein breakdown (catabolism).

Protein Building – Protein Breakdown = Muscle Growth or Loss

So, it only makes sense that you want to slow the breakdown process.

Protein synthesis: Eating protein after a workout is supposed to optimize the other side of the same equation by increasing muscle protein synthesis, the process that helps you repair and rebuild muscle.

Combined, all three of these factors influence how hard you can train (endurance, strength, work capacity), how well you recover, and your ability to build muscle and burn fat. So it only makes sense that what you eat should target any or all of these goals.

Do Carbs Help Your Workouts?

Carbs are a great source of fuel for your body. But, eating more carbs doesn’t necessarily mean you’ll have more energy. And that’s because depleting glycogen is actually very difficult.

For example, let’s say you did a full-body workout of 9 exercises, performed 3 sets of each exercise (so 27 sets total), and pushed at a high intensity of 80 percent of your 1 rep max. That’d be a grueling workout, but when researchers tested this exact protocol, they found that it only depleted about one-third of total glycogen stores.

Even crazier? When a similar workout was tested and followed with no food, about 75 percent of the depleted glycogen was replenished within 6 hours.

So what’s going on? Your body is protective of your energy. The more you deplete your glycogen, the faster resynthesis occurs. The higher your intensity, the quicker you recharge. Even in marathon runners and endurance athletes, complete resynthesis is usually complete within 24 hours.

That’s not a call to avoid carbs. They are important and necessary, and if you’re exercising they need to be a part of your plan.

But, the extreme nature of pre-workout (carb-loading) and post-workout (insulin-spiking) carb needs were overblown. You don’t need to fuel up with hundreds of grams of fuel pre, during, and post-workout because you’re not tapping out your glycogen.

When your tank is empty, you’ll know it without question. So, your ideal carb plan will ultimately depend on the type of activity you perform.

How Much Protein Should You Eat After a Workout?

When eating protein and carbs was compared to carbs alone, it instantly became clear that protein is your body’s best friend. Adding protein improved recovery, muscle protein synthesis, and protein breakdown.

But most interesting? When protein and carbs (25 grams of protein and 50 grams of carbs) was compared to just protein alone (25 grams), there was no additional benefit in terms of muscle protein synthesis or muscle protein breakdown when the carbs were added.

The verdict: Protein is the new king of workout nutrition.

And it doesn’t end there. While we know that protein is important for preventing muscle protein breakdown and fueling muscle protein synthesis, and some carbs (but not too much) are good for glycogen, how much you eat around your workout should not be your primary consideration.

Research shows that the most important dietary factor for performance and appearance was not how much protein or carbs you had before or after your workout, but rather how much you ate in the entire day.

In essence, even if your pre- or post-workout nutrition was less than optimal (say, if you’re in a rush to get to work), as long as you still ate the right amount of nutrients (proteins, carbs, and fats) for the entire day, then you would still see benefits.

The Best Pre- and Post-Workout Nutrition Plan

Timing nutrition around your workout is a good idea for both fueling your performance and helping recovery. But, you don’t need to stress the timing as much as we once thought. Instead, the urgency of nutrition depends more on the activity you perform and whether you eat something before you exercise.

When you enjoy a pre-workout meal, that will determine what you need after a workout. That’s because eating before your workout ensures that your insulin, amino acid, and glucose levels are still going to be high several hours after the workout.

Most mixed meals will keep your insulin levels high enough to stop protein breakdown for 4-6 hours. A 45-gram dose of whey protein will do the same for about two hours. Most studies have shown that if you eat protein before, immediately after, or several hours after your workout, your muscle protein synthesis will be about the same.

Translation: choose a pre- and post-workout nutrition approach that works for you.

If you don’t like to eat before a workout, then don’t. But you’ll want to emphasize that post-workout meal more because you won’t have protein or carbs in your system.

If you do like a meal before exercise, there’s no rush to refuel immediately after. Not to mention, if you load up on carbs (such as with oatmeal or some fruit), depending on your type of activity you might not even need post-workout carbs.

The closer your meal is to the training bout, the longer your window following the session. And both are dependent on your primary training goal. Meaning there isn’t a gold standard for what you should be eating around your workouts. Instead, you should fuel your body based on the type of activity you perform.

And remember, as long as you consume enough protein by the end of the day, your body generally has no trouble growing new muscle tissue, recovering, or having the energy needed to push through and become better.

To help you figure out your needs, use the activity chart below — based on the latest research — to help determine exactly what you need for your body and your goals.

The Ultimate Guide to Workout Nutrition

Your Goal: Endurance Sports

group of cyclists during a race

Examples: Long-distance track and cycling events, marathons, basketball, soccer, MMA

What to eat: Carbohydrates for replenishing muscle glycogen, maintaining stamina, and maintaining energy during your event.

What to remember: It’s easy to argue that nutrient timing is most important for endurance athletes because of the duration and demands of the activity. Performance is the main goal, therefore making carbohydrates more important as a fuel source during the activity and after for recovery. Protein, while useful for minimizing protein loss, is not as essential in the moment for these athletes, but is still important for recovery and retention of muscle.

Your Nutrition Plan

  • The Focus: carbs and protein
  • The dose: 0.2-0.25 g/lb target bodyweight for both protein and carbs

During your workout

  • For every hour of endurance activity, consume 8-15 g protein and about 15-30 grams of carbs. Liquids and gels are usually best for this.

Your Goal: Strength/Power Sports

person performing a deadlift

Examples: Olympic weightlifting, football, powerlifting, bodybuilding, high-intensity intervals

What to eat: Protein for optimizing muscle recovery and growth and minimizing muscle damage

What to remember: Based on the length of time and type of activity, muscle glycogen is not depleted to the extent of endurance sports. Protein is important for supporting strength and muscle growth while minimizing muscle damage and loss. Carbohydrates are important, but less so, and are generally taken care of by meeting total daily calorie and macronutrient goals.

Your Nutrition Plan

  • A balanced, full meal consisting of carbs and protein, 0.2-0.25 g/lb target bodyweight for both protein and carbs

Your Goal: Weight-Loss

person on elliptical machine

Examples: Any type of activity geared towards losing weight. This is your typical cardiovascular type of activity (walking, treadmill, stairstepper) or weight training. NOTE: This is not high-intensity work or something like CrossFit, which is more likely to fit into the strength or endurance categories.

What to eat: Fewer calories (calorie deficit) and more protein

Want a personalized fat loss plan? Our coaches can create a plan for you. Find out more here.

What to remember: The most important thing to keep in mind is you must burn more calories than you bring into your body. Create a calorie deficit first, and then worry about dialing in your pre- and post-workout nutrition.

Your Nutrition Plan

  • Eat a balanced, full meal consisting of carbs and protein, 0.2-0.25 g/lb target bodyweight for both protein and carbs

Your Next Steps

Remember that nutrient timing should focus on three core aspects: glycogen replenishment, protein breakdown, and protein synthesis. And rather than stressing over timing, focus on giving your body the proper nutrition based on what type of activity you perform.

Have questions? Share them in the comments below.

Or if you’re looking for more personalization and hands-on support our online coaching program may be right for you. Every client is assigned two coaches — one for nutrition and one for fitness. Find out more here. 

The post What to Eat Before and After a Workout appeared first on Born Fitness.