Whether you鈥檙e a neighborhood jogger or an ultramarathoner, fueling right will help you get the most out of every mile. Eating well before you run can prevent sudden fatigue mid-workout (aka hypoglycemia, or bonking) and can have a direct impact on your performance. 鈥淲hat you eat will help you through the run by either building your glycogen stores for a workout later or boosting blood sugar for a workout in the short term,鈥� says nutritionist Amy Shapiro, founder of . As you start to increase your mileage, your body requires extra fuel鈥攁nd eating right gets even more important.

Foods to Avoid Before a Run

Foods high in fat, fiber, and protein are best avoided right before you hit the pavement or trail. 鈥淭oo much fat or protein before a run can cause cramping or tiredness, as your body will be spending energy on digestion instead of running,鈥� Shapiro explains. High-fiber foods can also lead to GI distress and cramping because they are hard to fully digest, so they move through your system rapidly. Some runners swear by a caffeine boost, but be careful not to overdo it on coffee or tea for all the same reasons you wouldn鈥檛 want to overdo it at the office鈥攅levated heart rate, stomachaches, and frequent bathroom trips. These foods could be rough for digestion before a run:

• Legumes
• Broccoli, artichokes, or other high-fiber veggies
• Apples, pears, or other high-fiber fruits
• Cheese, red meat, bacon, or other high-fiber foods
• Caffeine (in large amounts)
• Spicy foods

Foods to Eat Before a Run

The ideal pre-run snack is easy to digest and provides instant fuel, Shapiro says. Foods higher in carbohydrate content are best because carbs break down into glucose, the body鈥檚 main source of energy during a run. Glucose circulates in the bloodstream, where it can be used for immediate energy, or it gets stored as readily accessible glycogen in the muscles and liver. A little bit of protein and fat can provide some staying power, but the majority of your pre-run fuel should be carbs. Shapiro encourages opting for real foods when possible, rather than sticking to bars and energy gels. Her go-to snacks:

• Banana and almond butter
• Turkey and cheese on whole-wheat bread
• Oatmeal and berries
• Cheese stick and carrots
• Toast with 1/4 avocado or one to two tablespoons of nut butter

When to Eat Before a Run

The ideal pre-run meal is generally 300 to 400 calories, consumed around two hours before you hit the road, Shapiro says. Even if you鈥檙e going long, you鈥檙e better off fueling mid-run than loading up too much beforehand. If you鈥檝e eaten a larger meal, you may need to wait up to four hours before running to prevent stomach discomfort, although 30 minutes is usually enough after a light snack, she says.

Exactly how much you ought to consume varies slightly based on your body and your workout, of course. For an easy run of less than an hour, aim for 15 grams of carbs. 鈥淢ost people can get through a three-mile run without food beforehand,鈥� Shapiro says. 鈥淏ut it might be easier to get through the three miles if you have a small carbohydrate snack, such as a piece of fruit.鈥� If you鈥檙e doing a longer or more intense workout, go for 30 grams of carbs. Before a marathon, you鈥檙e looking at something between 50 and 75 grams. For runs longer than 75 minutes, you鈥檒l also need to think about bringing along some mid-run fuel, because your glycogen stores will be depleted. Shapiro advises 30 to 60 grams of carbs for every additional hour you鈥檒l be out, as well as added electrolytes and extra fluids.

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Antinutrients鈥攃ompounds found in otherwise healthy foods that can inhibit your body鈥檚 ability to use good-for-you nutrients鈥攈ave been generating buzz in the health and wellness world since Steven Gundry, MD, an American cardiac surgeon, came out with his book, , last year. In it, he claims that lectin, an antinutrient found in vegetables like tomatoes and peppers, is a major cause of everything from autoimmune disorders to heart disease and diabetes. Antinutrients, Gundry claims, could be 鈥渢he hidden danger lurking in your salad bowl.鈥� Since then, the frenzy has led wellness warriors to abandon once-loved tomatoes and switch from brown to white rice.

While antinutrients do play a role in the body, the research to support most of these claims is thin (if not nonexistent). If you鈥檙e eating a balanced, varied diet, antinutrients likely aren鈥檛 affecting your health鈥攂ut understanding the science behind the hype will help you make informed decisions about your nutrition.

What Are Antinutrients?

Antinutrients are naturally occurring compounds in plant foods that limit the bioavailability of vitamins, minerals, and other nutrients during digestion, says , a nutritionist based in New York City. Common antinutrients include phytates and lectics (found in grains, beans, legumes, and nuts) and polyphenols (coffee, tea, and wine). Some vegetables, including eggplant, tomatoes, and peppers, also contain antinutrients. In living plants, the compounds act as a natural defense system against disease by bonding to molecules in the cell walls of invading fungi, bacteria, and pests. When we consume them, instead of binding to molecules in the cell walls, antinutrients bind to micronutrients. For example, phytates bond to carbohydrates, and lectins bond to minerals. When that happens in the gut, the body is unable to absorb those nutrients efficiently.

The Antinutrient Paradox

Despite the name, these compounds aren鈥檛 all bad. Some antinutrients function as antioxidants, which can have a positive effect on the body, preventing damage from free radicals in the environment. You can鈥檛 focus only on the disadvantages, stresses nutritionist , because other compounds in the food offer numerous benefits.

For instance, tomatoes contain high levels of lectins, which can cause stomach issues and block absorption of nutrients in the gut. Despite that, tomatoes are healthy. 鈥淪tudies show people who eat more tomatoes have lower inflammation and oxidative stress levels and lower disease risks. We also know that eating tomatoes in a single meal decreases the inflammatory and oxidative stress levels immediately,鈥� Palmer says. Similarly, an overload of phytates from grains can inhibit the availability of calcium and zinc, yet hundreds of studies show the benefits of eating whole grains. In some cases, the antinutrients themselves could actually be beneficial鈥攑olyphenols in tea, coffee, and wine, for instance, fight inflammation and support a healthy immune system.

When to Be Concerned

While antinutrients can block nutrient absorption, it would take a very specific, homogenous diet to create a real nutrient deficiency. 鈥淎thletes and active people naturally require higher levels of vitamins, minerals, and phytonutrients than the average person, because their bodies need more fuel to support their activity level,鈥� Minchen says. So, while carbo-loading is an effective way to fuel up for long days, for instance, it could actually contribute to mineral depletion if you鈥檙e doing it, say, several times a week.

This can lead to nutrient deficiencies and the associated health conditions that can come along with them, Minchen explains. Lectins have been tied to , which 鈥渃an lead to a decreased immune system, a greater incidence of colds and flu, and a breakdown of skin barrier,鈥� she says. If you have nutrient deficiencies that show up in lab testing, you might consider the role of antinutrients, and people who eat a vegan or raw-food diet may be at greater risk for overconsumption.

Beyond nutrient absorption, most studies on antinutrients are done on raw foods in a laboratory setting, not within the context of a diet pattern, so we need more science to put their role in the body into perspective, Palmer says.

How to Avoid Antinutrient Overload

If you鈥檙e already eating a diverse diet, you鈥檙e likely off the hook here. If you eat mostly or entirely plant foods, it鈥檚 easy to ensure that you鈥檙e not getting too many antinutrients. Sprouted or soaked grains, beans, nuts, and seeds can help reduce phytate content. You can buy these at the store, but it鈥檚 easy to sprout and soak at home, Minchen says. (If you buy dried beans, you鈥檙e probably already doing this.)

For veggies with high antinutrient content, lightly steaming or saut茅ing can reduce antinutrient content, allowing for greater absorption, Minchen says. Cooking veggies can lower some nutrients, like vitamin C, so Minchen recommends a 50/50 approach: Half of your veggies should be raw, the other half cooked. Overall, if you鈥檙e eating a balanced, varied diet, you shouldn鈥檛 worry about antinutrients.

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Hannah Grant, a former chef for the Tinkoff cycling team, has made a career out of creating mouthwatering food for top-tier competitors. 鈥淚t鈥檚 challenging to make performance meals that satisfy hungry, exhausted athletes,鈥� Grant says. 鈥淚t has to be delicious enough that you want to eat a lot, but also easy to digest.鈥� Grant likes to serve a hefty dose of carbs, plus enough protein to trigger the body鈥檚 repair mode. 鈥淭hink lower-fat versions of comfort foods with a little bit of sweet in there,鈥� she says. Grant鈥檚 smoky-sweet egg crepe, inspired by a recipe in her forthcoming book , hits the spot after a long training day and gets you ready for a repeat performance.

Stuffed Egg Crepe

Servings: 4
Prep and cooking time: 55 minutes

Ingredients

• 1 large sweet potato, peeled and chunked
• 1 small garlic clove
• 1 lime, zested and juiced
• 1 large avocado, halved and pitted
• 11/2聽tablespoons olive oil
• 1 medium red pepper, seeded and thinly sliced
• 4 large eggs
• 1 handful cilantro, chopped
• Salt, pepper, and cumin to taste

Instructions

To make the fillings, boil the sweet potato until tender. Strain and puree with the garlic in a food processor, seasoning with the lime zest, half of the lime juice, and salt, pepper, and cumin. Peel and slice the avocado, drizzle with the remaining lime juice, and set aside. Saut茅 the red pepper with one tablespoon of the olive oil until tender and set aside. To make the crepe, whisk the eggs with salt and pepper. Heat a skillet with the remaining olive oil on medium and pour in the eggs, rotating the pan so they form a thin layer. Cook until set, flip, and cook for 30 more seconds. To assemble the crepe, spread and layer with the fillings, roll up, slice, and serve.

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Finding fresh, healthy food that gives you energy to tackle your workouts is never easier than in summer, given the wealth of straight-from-the-farm produce. These nutrient-dense foods will help you optimize performance and recovery all summer long.

Red Beets

Beets are high in nitrates, which our bodies use to make nitric oxide, which in turn signals blood vessels to relax, helping widen the arteries and increase circulation, bringing more oxygen to hardworking muscles. The elevated rate of oxygen delivery to working is a natural performance enhancer. In a study at the University of St. Louis, researchers had 11 participants eat about 1.3 cups of beets (200 grams) 75 minutes before a timed 5K. Participants by 3 percent compared to a later timed trial in which the runners consumed a placebo. To make the most of the summer beet stock, Breanne Nalder, a sports nutritionist and member of the team, recommends roasting them by wrapping each beet in foil, placing them in a glass baking dish, and cooking at 400 degrees for 40 to 60 minutes. You can enjoy beets cold in salads or as an added boost in a smoothie.

Cherries

Early summer is prime time for cherries, which have a short season. The antioxidant and anti-inflammatory effects of cherries protect against muscle damage and accelerate recovery, Nalder says. Most of the cherries you鈥檒l find at the grocery store or farmer鈥檚 market are the sweet kind, which still have , but the biggest performance benefits come from tart cherries, which can be a bit harder to come by. conducted at Oregon Health Sciences University found that tart cherry juice can reduce post-run muscle pain, while published in the Scandinavian Journal of Medicine and Science in Sports found it can aid recovery after running a marathon. Grab fresh cherries while you can, and opt for unsweetened tart cherry juice when they鈥檙e out of season.

Watermelon

These sweet, crisp melons have a reputation for being high in sugar, but their potential upsides outweigh the extra carbs. 鈥淓ating watermelon or drinking watermelon juice may have several health benefits, including lower blood pressure, improved insulin sensitivity, and reduced muscle soreness,鈥� Nalder says. Watermelon鈥檚 high water content鈥攁round 91 percent鈥攊s hydrating, and it鈥檚 a good dietary source of the antioxidants citrulline and lycopene. A published in the Journal of Agricultural and Food Chemistry in 2013 found that citrulline helped improve post-exercise muscle soreness when participants consumed watermelon juice an hour before a workout. It鈥檚 also an excellent mid-workout snack, with a good ratio of water to quick-burning carbs.

Peppers

Peppers of all kinds are abundant in summer, and each have their own benefits. Spicier peppers like haba帽ero and jalape帽o contain capsaicin, which helps metabolize fat needed for fuel in endurance exercise and boosts blood circulation, Nalder says. Spicy food also enhances release of the feel-good hormone serotonin, helping you manage stress. If spice isn鈥檛 your thing, mild red bell peppers are packed with vitamin C, which is crucial for tissue growth and repair. A medium pepper contains about 250 percent of the daily recommended value. Nalder recommends making red bell pepper candy: Slice two peppers and drizzle with one tablespoon of pure maple syrup. Place peppers on a parchment-covered wire rack on top of a baking sheet, and bake at 150 degrees for eight to ten hours with the oven door ajar about four inches.

Dark Leafy Greens

Greens like spinach, collard greens, and kale are packed with calcium, and you can鈥攁nd should鈥攅njoy them year-round. But summer offers a bounty of versatile, market-fresh options. 鈥淎ll athletes should make sure they get 1,200 to 1,500 milligrams of calcium a day,鈥� Nalder says. A cup of cooked collard greens, for instance, has more than 250 milligrams of calcium. 鈥淓xcessive training may cause hormonal declines that can compromise bone formation, possibly leading to premature, irreversible osteoporosis,鈥� she explains. Calcium from whole foods is absorbed and metabolized slower than from supplements, allowing our bodies to utilize the mineral as an electrolyte and improve bone mineral density. Like red beets, leafy greens are also high in nitrates.

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The glutes are your largest muscles, and they ought to be among the strongest. Powerful glutes help just about every other muscle in your lower body work better. 鈥淵our glutes stabilize the trunk of your body, keeping correct posture in your lower body and spine, as well as helping with extension and rotation of the hip,鈥� says Candice Cunningham, an Atlanta-based personal trainer and trainer.

How Your Glutes Work

Your glutes are composed of three different muscles that work together to control movement of your hip and thigh. The gluteus maximus is responsible for raising your thigh to the side, rotating your leg, and extending your hips; the gluteus medius helps to rotate the thigh outward; and the gluteus minimus helps to rotate the thigh inward.

Activating and strengthening these muscles ensures you won鈥檛 overutilize other areas to compensate, which can lead to injuries. 鈥淲hen your glutes are underactive, your quadriceps take the brunt of big leg movements,鈥� Cunningham explains. You end up leading with your knees, which are not meant to withstand that kind of stress. Poor glute activation has also been linked to and , the . Activated glutes prevent this by stabilizing the hip and lumbar spine, Cunningham says.

Of course, strong glutes also offer a performance advantage. Practice these exercises weekly and reap the benefits of a rock-solid rear end.

Best Glute Exercises for Every Athlete

1. Bulgarian Split Squat

What It Does: 鈥淢ost of us are more aware of muscles on one side of our bodies than the other,鈥� Cunningham says. This can create muscle imbalances. But isolateral work, which addresses one side of the body at a time, prevents your strong side from aiding the weak side. activates the gluteus medius, maximus, and minimus while improving balance.

How to Do It: Stand with your back to a bench, about three feet away. Place the top of one foot on the bench, holding free weights or a kettlebell with both hands, bell facing up. Lower into a lunge, keeping your weight in your front leg. Press back up, using the contraction of the working leg glute to drive you up. Complete three sets of eight reps.

2. Romanian Deadlift

What It Does: This works the glutes and hamstrings more than traditional deadlifts, so you鈥檒l learn to activate your posterior chain without relying on your quads.

How to Do It: Stand with your feet hip-width apart. With a dumbbell in each hand, let your hands hang in front of your hips with your palms facing your thighs. Hinge your hips back, keeping your weight on your heels as you lower the dumbbells in front of your thighs until you reach your knees, maintaining a flat back and an engaged core. Drive through your heels and contract your glutes as you reverse the movement and come to a standing position with full hip extension. Do three sets of eight to 15 reps.

3. Reverse Lunge

What It Does: is a staple for working the gluteus maximus and hamstrings. It improves mobility in the lower body to help with things like steep hikes, powerful sprints, and explosive jumps.

How to Do It: Stand with your feet hip-width apart and your hands at your sides, palms facing inward. Hold dumbbells of equal weight in either hand. Step one leg back into a reverse lunge, bending your knees 90 degrees and keeping your weight in your front leg. Press off the ground through your front heel to stand back up. Complete eight to 15 reps on one side. Switch sides; repeat. Do three sets.

4. Lateral Band Walk

What It Does: target the gluteus medius, which often gets left out during other glute-dominant exercises. This muscle stabilizes the hip during controlled and unanticipated lateral movement鈥攃rucial for avoiding knee injuries.

How to Do It: Place a small looped resistance band around your shins and stand with your feet hip-width apart. Walk laterally in one direction for five counts, keeping your feet parallel, knees slightly bent, and weight on your heels. Reverse the movement. Do three sets of three reps.

5. Dumbbell Bench Thruster

What It Does: Weak glutes breed tight hips. works to eliminate both, activating the gluteus maximus while working on hip extension.

How to Do It: Rest your upper back on a bench at the shoulder blades with your feet on the floor under the knees. Place a medium to heavy weight over your hips. Keeping your weight on the heels and your core engaged, drive your hips up and contract your glutes. It鈥檚 crucial that your hips are fully extended at the top of the movement. Complete three sets of 15 to 20 reps.

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According to the food pyramid of our elementary school days, protein is red, brown, and beige: meat, poultry, fish, eggs, beans, and nuts. But peas, in all their bright green glory, may have been misplaced the whole time.

Peas are legumes, like lentils and chickpeas, and they鈥檙e a standout source of protein. Lately, they鈥檝e trickled into the protein supplement aisle and popped up in everything from vegan cheeses and meat substitutes to shakes, yogurt, milk, and bars. Here’s why.

What Makes Pea Protein So Special?

鈥淧ea protein offers a good profile of micronutrients like manganese, folate, copper, phosphorus, vitamins B6 and B2, niacin, and molybdenum,鈥� says , sports dietitian for the U.S. Olympic Committee and U.S. Rowing. They鈥檙e also high in fiber, which can aid in digestion and enhance fullness, she says.

Pea protein comes from yellow split peas, and unlike some other plant proteins, such as rice or beans, it鈥檚 a complete protein containing all nine essential amino acids.

It’s also a good option if you鈥檙e allergic or sensitive to whey or soy. It鈥檚 even an alternative protein source for vegans or vegetarians.

How Pea Protein Compares to Whey Protein

Peas are considered a low bioavailable protein source, meaning your body is able to absorb less protein from them than other forms of protein, but they may be easier on the stomach than whey, says , a nutritionist and assistant professor in nutrition and exercise science at Central Washington University.

If you opt for pea protein, you鈥檒l need to take more of it than whey because pea protein contains less of the amino acid leucine per serving. Leucine is the most important amino acid for initiating and signaling pathways that stimulate muscle protein growth and recovery, Pritchett explains.

You need around 35 grams to get the same amount of leucine as you would from 20 to 25 grams of whey, Fusco says.

One study in the found that, despite their differences, pea and whey protein have roughly the same effect on muscle growth.

The Benefits of Supplementing With Pea Protein Powder

It鈥檚 preferable to choose whole food over supplements whenever possible, but athletes need ample protein distributed throughout the day, says Fusco. Sometimes, the best way to make that happen is with a portable, supplemental protein source鈥攁nd pea protein powder is an excellent option.

While fresh peas are a good source of fiber, thiamine, folate, manganese, and vitamins A, C, and K, one cup of green peas contains 8.6 grams of protein, less than half of what you鈥檇 get from a serving of some of the most common pea protein powders. 鈥淵ou would have to eat a lot of peas to get the same benefits,鈥� says Pritchett.

How to Choose a Protein Powder

鈥淚f you are going to use a protein powder, be sure to find a high-quality protein powder that has gone through third-party testing,鈥� Fusco advises.

Look for the or logos, which ensure products are not contaminated. Garden of Life鈥檚 and Now Sports are two third-party-certified options.

Fusco emphasizes that variety is key to a healthy diet. So, even if you鈥檙e dietary restriction-free, it could be worthwhile to incorporate pea protein into your diet alongside more traditional sources of protein.

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Given how often we see the word 鈥渆lectrolyte鈥� listed on sports nutrition products, you鈥檇 think we鈥檇 know a little more about them. Instead, many of us drink, chew, and slurp down pricey products that claim to restore electrolytes and prevent fatigue without giving the ingredient list another thought.

The truth isn鈥檛 quite that simple. Here鈥檚 everything you need to know about electrolytes鈥攁nd how to best tailor the products that contain them to your body鈥檚 needs.

What Are Electrolytes?

鈥淓lectrolytes are the medium through which electricity gets transferred throughout the body,鈥� says Stavros Kavouras, director of the Hydration Science Lab at University of Arkansas. enter our bodies through food or drink, then turn into the charges that spark cell function, making them responsible for just about everything. They play a role in muscle contraction, metabolism, and various other cell functions, says Robert W. Kenefick, a physiologist with the U.S. Army Research Institute of Environmental Medicine who specializes in hydration. Without electrolytes, our cells would have trouble self-regulating, which would throw many of our basic bodily functions totally out of sync. According to Kenefick, when we talk about what we may lose through sweat鈥攔emember, electrolytes are salts, after all鈥攚e鈥檙e referring to sodium, chloride, and potassium, and small amounts of calcium and magnesium.

What Causes an Electrolyte Imbalance?

鈥淔or the most part, if you have a normal diet, particularly a diet in the U.S., you鈥檙e probably getting all the electrolytes you need on a daily basis,鈥� Kenefick says. Electrolytes are lost naturally through urination and sweat and then replaced through meals.

Sweat actually contains a relatively low concentration of electrolytes, which varies widely based on the individual. 鈥淔rom person to person, the difference in electrolytes lost through sweat can vary by as much as two to three times,鈥� Kavouras says. Some people are genetically heavy sweaters, while others are low sweaters. Some are called salty sweaters, meaning they have very high sodium concentrations in their sweat. (You know you鈥檙e a salty sweater if you get white streaks or rings on your clothing when you work out, Kavouras says.) Some people are a heavy and salty sweater combo, which means they have to pay closer attention to the amount of electrolytes they take in. But for the average athlete, the length and intensity of exercise are the biggest factors that determine when you need to supplement.

When Should You Reach for Electrolytes?

鈥淯nless you exercise for more than three hours, you don鈥檛 need to add electrolytes,鈥� Kavouras says. 鈥淣o one has complications related to electrolyte imbalance for anything, assuming you start your exercise in a balanced state.鈥�

Anything longer than that, though, and you鈥檙e at risk for depletion. 鈥淚ndividuals who are doing work where they would be sweating profusely for a number of hours, particularly day after day, need to take electrolytes into account,鈥� Kenefick says. That includes endurance athletes, some military personnel, certain manual occupations, and sports that take place in the heat and require multiple practices a day.

That said, longer doesn鈥檛 always translate to needing more of the salty stuff. Say you go on a gentle six-hour hike on a mild autumn morning. You probably aren鈥檛 sweating very much and, therefore, likely don鈥檛 need additional electrolytes. But if you鈥檙e doing a 50-mile bike ride at high noon in August, which would be a shorter duration, you鈥檇 be wise to stash some electrolyte products in your singlet.

How Do Electrolytes Help?

Chances are you鈥檝e experienced severe muscle cramps at some point in your life. You likely assumed the cramps happened because you were low on electrolytes. But science hasn鈥檛 been able to back that up despite the role of electrolytes in muscle contraction, Kenefick says. In , traveling at faster speeds was actually more likely to be a predictor of cramping than dehydration or decreased electrolyte levels. 鈥淵ou鈥檇 be more inclined to be fatigued because you鈥檙e running low on glucose鈥攚hich feeds energy into your muscles鈥攖han because of an electrolyte imbalance,鈥� Kenefick says.

It鈥檚 still possible that electrolytes, particularly sodium, can aid performance. When researchers had one group of athletes consume salt capsules in addition to sports drinks during a half Ironman and had a control group consume only sports drinks, the group supplementing with sodium completed the race an average of 26 minutes faster, according to a study in the . The group drinking just the sports drinks replaced around 20 percent of the sodium they lost during the race, while the group adding salt tabs replaced around 71 percent of the sodium they lost through sweat. Sodium supports your heart by keeping the blood vessels around it filled with the right amount of water. That allows it to maintain blood flow to the muscles in need during effort, which could have a beneficial effect on performance, Kavouras says.

Where Should Your Electrolytes Come From?

The truth is that the parameters surrounding proper electrolyte consumption remain vague and largely undeveloped. As far as scientists know, there鈥檚 no single method that鈥檚 best. Sports drinks win on convenience, Kavouras says. You get hydration, carbohydrates, and electrolytes all in one easy-to-consume bottle.

Unless you鈥檙e in the middle of an intense endurance effort鈥攍ike, say, a marathon鈥攜ou can get what you need without any supplementing. 鈥淚 recommend people eat real food, because some manufactured foods are super-concentrated,鈥� Kenefick says. 鈥淲hen you鈥檙e taking in this bolus of salt and glucose, it can sit in your stomach and exacerbate GI distress.鈥�

鈥淛ust don鈥檛 do what I once saw someone doing at an ultra鈥攄umping half a salt shaker in his mouth at a checkpoint,鈥� Kavouras says. 鈥淵ou don鈥檛 need that much!鈥�

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Because protein is key to muscle building, most people focus on getting a quick hit right after a tough training session. While that鈥檚 important, the timing of when you eat the rest of your daily protein may matter just as much. Your body uses the nutrients from your meal or snack to build muscle for somewhere around four to five hours, says Brad Schoenfeld, assistant professor in exercise science at Lehman College. 鈥淭hat means that to stimulate muscle growth throughout the day, you should consume protein every four hours or so,鈥� he says.

Schoenfeld the current literature and found that eating 1.6 to 2.2 grams of protein for every kilogram of body weight divided over four meals each day best supports muscle building. So you鈥檙e looking at about 24 grams of protein per meal for a 130-pound woman or 32 grams of protein per meal for a 175-pound man.

That means to use your diet to help you get stronger, you can鈥檛 just load up on protein at one meal and ditch it at the next. 鈥淓ating protein erratically may result in wasting the food, rather than maximizing its benefits,鈥� says Cynthia Sass, a sports and performance nutritionist based in New York City and Los Angeles. To get the most out of your meals, think creatively and deliberately about the distribution of protein, along with the other macronutrients that round out the perfect plate, Sass says. Try her suggestions for the perfect protein-packed day.

8:00 a.m.

An omelet made with two whole large eggs (men should eat three), veggies, and avocado, plus a side of plain, grass-fed organic Greek yogurt served with a teaspoon of raw organic honey, a dash of cinnamon, and one cup of mixed berries.

12:00 p.m.

A large salad made with leafy greens, extra virgin olive oil and balsamic vinaigrette, two ounces of grilled chicken breast, one-half cup each of cooked chilled quinoa and chickpeas. Men should increase the chicken to three ounces and the quinoa and chickpeas to three-quarter cups each.

4:00 p.m.

A smoothie made with one scoop of plant-based protein powder, frozen fruit, a handful of kale, fresh ginger root, unsweetened almond milk, and two tablespoons of almond butter.

7:00 p.m.

Three ounces of broiled wild Alaskan salmon (four ounces for men), plus one cup each of Brussels sprouts, cauliflower, and spaghetti squash roasted in olive oil.

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Just like you train for specific strengths, such as power, agility, or endurance, you must also train to improve your grip. 鈥淚t is a common assumption to think that we are building grip strength when we perform exercises that require handling weights, but this is not enough,鈥� says , senior kettlebell coach with the in Austin, Texas. Training specifically for a strong grip requires you to put high demand on the muscles of the hand and forearm for a long period of time, he says.

And why should you care about being able to maintain a firm hold? Strength in your hands and forearms improves your ability to lift weights, climb, and carry objects while on the move, Leija says. That means you can pay more attention to your actual activity, rather than being preoccupied by the thought of slipping off a bouldering hold or dropping your pack as you power uphill. 鈥淟earning how to move tension and exertion from your hands into your shoulders can also help you gain stability in specific sports like climbing, cycling, and rowing,鈥� Leija adds.

A good grasp will up your performance, but it鈥檚 also important for overall health and injury prevention. Some research shows that a strong grip could be linked to and , while a weaker one can potentially put you at risk of developing upper-extremity injuries. Incorporate these exercises to build your grip strength and see results in both performance and health.

#1. Kettlebell Farmer鈥檚 Carry

What it does: This is one of the best ways to target the hand and forearm muscles, Leija says. Increasing your time under tension while holding the kettlebells can help strengthen your forearms while also enhancing core strength as you鈥檙e forced to stabilize and walk.

How to do聽it: Start standing straight with a neutral spine and braced core, holding two heavy kettlebells (try 16 kilograms on each side). Stand still, tightly gripping handles for 60 seconds. That鈥檚 one rep. Set the kettlebells gently on the floor. Complete five to six reps.

#2. Bar Dead Hangs

What they聽do: This exercise challenges your time under tension threshold because you鈥檙e adding more weight by letting your body hang. 鈥淐onditioning your forearms to support your own body weight for longer periods of time will build a greater resistance to fatigue,鈥� explains Leija.

How to do聽them: Grab onto a pull-up bar and hang for as long as you can, up to 90 seconds. That鈥檚 one rep. Complete five reps, resting between sets to avoid fatigue.

#3. Rice-Bucket Drills

What they聽do: For dynamic grip strength, fill a bucket with uncooked rice and use the resistance to train your hands and forearms. 鈥淭hese exercises help strengthen the extensors of your forearms, which are difficult to condition and are often weak compared to the flexors of the forearms,鈥� Leija says.

How to do them: Pour rice into a bucket deep enough to fit your entire hand. Place your hand in the bucket. Make a fist, then spread your hand as wide as you can. That鈥檚 one rep. Do 50 reps. With a flat palm, slowly spread fingers wide, then back together. Complete 50 reps. Starting with a fist, slowly spread one finger at a time as wide as you can starting with your pinky, then reverse this closing each finger staring with the thumb back to a fist. Do 25 reps, then repeat counterclockwise for the same amount. Repeat all exercises with opposite hand.

#4. Towel Hangs

What they聽do: 鈥淭owel hangs are one of my favorite challenges,鈥� Leija says. Compared to more traditional gym tools, towels are extremely difficult to hang onto for an extended period, he says.

How to do them: Hang a towel around a pull-up bar and grab onto both sides of the towel for as long as your grip allows. That鈥檚 one rep. Complete five reps, resting between sets to avoid fatigue.

#5. Rope Climbs

What they聽do: Rope climbs allow you to strengthen your grip while pulling your own body weight.

How to do them: With a rope hanging overhead, start standing with hands gripping the rope at chest height. Climb up using only your upper body, letting your legs hang. As you climb down the rope, bend at the knees, keeping your hips in line with your spine. That鈥檚 one rep. Do three sets of six reps.

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鈥淪upplements are notoriously unreliable,鈥� says Kyle Pfaffenbach, nutrition consultant for the track club. Research shows there are plenty of reasons to avoid them, including the possibility for contamination, bad ingredient lists, and the likelihood that you could be giving your body too much of a good thing. Because of that, 国产吃瓜黑料 has often advised readers to steer clear of supplements altogether, making the case that you can get proper nutrition on a well-balanced whole-foods diet.

But there鈥檚 a more nuanced reality. High performers are vulnerable to nutritional imbalances given the physical demands of training, and certain conditions may mean that some individuals need a little help readjusting their biomarkers or hormones. For such cases, vetted supplements can play a huge role in supporting overall health and performance. The key, according to the experts we talked to, is to do your due diligence in choosing brands and specific products well ahead of time.

The FDA doesn鈥檛 regulate the supplement industry, but some third-party watchdogs have come in to fill the gap. A good rule of thumb is to look for options with quality assurance markings, like verification, the GMP stamp, certification, and the checkmark. But still take the next step to read the ingredient list, even on bottles with those labels. 鈥淩emember that just because it鈥檚 Informed Choice or NSF doesn鈥檛 absolutely mean it鈥檚 healthy or good for you,鈥� Pfaffenbach says. Stick with supplements for naturally occurring elements that have been tested for safety, and stay away from 鈥減roprietary blends.鈥�

We polled performance experts鈥攕cientists, nutritionists, exercise physiologists鈥攐n the supplements they take consistently and confidently for real results.

Kyle Pfaffenbach

Brooks Beasts Track Club Nutrition Consultant

鈥淚 take a multivitamin without iron, which can be rough on the stomach, because there is data to suggest that multivitamins can reduce mortality,鈥� Pfaffenbach says. 鈥淚 don鈥檛 rely on it, though. It鈥檚 just as an insurance policy.鈥� He also takes 3,000 IUs of vitamin D, because it鈥檚 lacking in our natural food chain. Plus, he lives above the 45th parallel, where research shows the skin makes very little vitamin D on its own. 鈥淓ven if you spend time outside, there is still evidence to show that you aren鈥檛 getting enough,鈥� Pfaffenbach says. Vitamin D also plays a role in muscle and hormone function, so it鈥檚 particularly important for active individuals.

Pfaffenbach rounds out his daily supplements with a fish oil pill for the omega-3 acids EPA and DHA, which you can obtain only from fish. 鈥淭here鈥檚 evidence that moderate fish oil consumption is associated with decreased risk for cardiovascular disease and that it controls inflammation,鈥� he says. For special situations, Pfaffenbach works in , a highly absorbable source of iron. 鈥淚f my blood work suggested I was low in ferritin (a protein that stores iron) after several panels, or if I鈥檓 going to altitude to train hard, I would also supplement with that.鈥�

Marni Sumbal

Certified Sports Dietitian

鈥淚 only take iron,鈥� says Marni Sumbal, owner of . 鈥淚 obtain the rest of my daily vitamins and minerals from the food that I eat.鈥� Sumbal notes that supplementing with iron helps to manage her mood and fatigue during menstrual cycles that regularly get pretty bad. During particularly tough triathlon training blocks, she uses sports nutrition products like powders. 鈥淩ight now, my go-tos include a custom blend from , Carbo Rocket, , , and .鈥�

Although Sumbal doesn鈥檛 rely on supplements, many of the athletes she works with do. 鈥淚 ask that my athletes get blood testing done first before using a supplement to ensure that they are taking exactly what they need and to monitor progress with regular blood work every three to six months.鈥� When looking for a trustworthy supplement brand, Sumbal looks for a seal of testing like NSF or inquires with the company about quality control. She also examines the ingredients label to make sure each supplement contains exactly what is needed and no more. 鈥淚 try to avoid any types of artificial colors or sweeteners, additives, and boosters, and, of course, any banned substances.鈥�

Bob Seebohar

Certified Sports Dietitian and Certified Strength and Conditioning Specialist

鈥淲hen I first became a registered dietitian, supplements were looked down upon,鈥� says Bob Seebohar, founder of . 鈥淭hese days, with all of the various tests we have available, we are finding that some individuals need to supplement based on their genomics and specific biomarkers in their blood work.鈥� Seebohar takes omega-3 fish oil pills to keep triglycerides in check, due to a family history of heart disease and based on quantitative values from personal blood work. Lab results also showed that he鈥檚 lower in vitamin D and has a single nucleotide polymorphism (SNP) on a gene that affects folate metabolism, so Seebohar supplements with vitamin D and methyl folate. His labs have also shown that his DHEA levels are low for his age, so Seebohar supplements with DHEA, a hormone produced by the adrenal gland that鈥檚 not available in foods.

Seebohar also takes anti-inflammatory curcumin for health and performance reasons, because it鈥檚 difficult to acquire enough through foods, as well as a probiotic to support gut health. Based on competitions and training, he uses to improve oxygen delivery to muscles and beta alanine to help the body鈥檚 buffering capacity with high-intensity movements.

Mike Bracko

Exercise Physiologist and Certified Strength and Conditioning Specialist

鈥淕enerally speaking, I get my nutrients from food,鈥� Mike Bracko says. 鈥淚 used to take many more vitamins and minerals, but I didn鈥檛 feel better or worse whether I took them or not.鈥� Now Bracko sticks to a simpler supplement routine. 鈥淚 have difficulty falling asleep at night, even though I do all the right things before bed, like no electronics,鈥� he says. 鈥淎s such, I take a small dose melatonin pill one hour before bed to help me fall asleep and stay asleep.鈥� By improving the quality of his shut-eye, Bracko says he sees enhanced fitness and athletic performance as a result.

Bracko also takes a that he says helps prevent the stomach bloating he experiences regardless of a healthy diet. Finally, he takes glucosamine for osteoarthritis in both knees, which makes his knees feel less swollen. Bracko also considers caffeine a supplement, which he consumes in the form of coffee in the morning and before his workouts and sessions with clients. 鈥淚t masks fatigue and gives me the energy I need to have great training sessions.鈥�

Abigail Allen

Chief of Pediatric Orthopedic Surgery at Mount Sinai Hospital

鈥淭he only thing I take daily is a prenatal vitamin, even though I don鈥檛 need one for prenatal purposes. I simply like the vitamin 鈥榩lus鈥� aspect of taking it,鈥� says Abigail Allen, who is an avid cyclist. 鈥淓verything else I get is through food.鈥� In choosing brands, she tries to avoid any that use too many buzzwords on the label. 鈥淎 lot of 鈥榥atural鈥� items can be bad for you, especially if consumed in excess,鈥� Allen says. For training and racing, she uses Lemon-Lime Hydrate powder, NUUN hydration tabs, and energy chews to replenish electrolytes and provide a quick source of carbs. 鈥淚 like the things that keep me energized and balanced,鈥� Allen says. 鈥淚 eat an energy chew and take a swig from one of my water bottles (one with plain water, one with UCAN mixed in) every five miles while riding my bike.鈥�

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