We love seeing our members push hard in the gym — but what you do before and after your workout matters just as much as what happens during it. 🥗💪
Your training is only as good as the fuel that supports it. Whether your goal is to build strength, improve endurance, or just feel your best, your nutrition plays a key role in performance and recovery.
Let’s break down the essentials of pre- and post-workout nutrition — and how you can start applying them today.
Your pre-workout meal or snack gives your body the energy it needs to perform. The goal is to eat something that provides steady energy without weighing you down.
What to aim for:
Actionable tips:
✅ Eat a balanced meal 1-2 hours before training if possible.
✅ Short on time? Try a banana with NATURAL peanut butter or a protein smoothie 30–60 minutes before your workout.
✅ Hydrate early — don’t wait until you start sweating!
For most workouts under an hour, water is enough. But once you start sweating heavily or training longer, your body loses electrolytes that need to be replaced.
Actionable tips:
✅ Bring a water bottle to every class and sip throughout.
✅ For longer (60+ minutes) or more intense sessions, add an electrolyte drink or pinch of sea salt to your water.
✅ Pay attention to signs of dehydration — headaches, fatigue, or muscle cramps.
After you finish your workout, your body is primed to recover — this is when muscles repair and get stronger.
What to aim for:
Actionable tips:
✅ Eat within 60 minutes of finishing your workout.
✅ A simple meal: grilled chicken, rice, and veggies — or a protein shake with fruit if you’re on the go.
✅ Don’t skip hydration! Add a little sea salt or electrolyte packet if you’ve been sweating hard.
You don’t have to hit every number perfectly — what matters most is building consistency.
Actionable tips:
✅ Aim to eat real, whole foods most of the time.
✅ Prioritize protein at every meal.
✅ Don’t stress about the occasional treat — balance is key.
Everyone’s nutrition needs are different — depending on your goals, schedule, and lifestyle. Our Nutrition Coaching Program helps you find the right approach for you.
If you’re ready to dial in your fueling and recovery, or you’re just not sure where to start, reach out to our team. We’ll help you build a plan that fits your goals, your life, and your training.
👉 Email us or talk to a coach after class to get started today!
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