Your body works hard during every class at H2L—and what you eat before and after your workout can make a huge difference in how you feel, perform, and recover.
Here’s how to fuel smart:
🔹 Pre-Workout:
Goal: Quick energy + muscle preservation.
✅ Eat 30–60 minutes before your workout. Great options:
- Banana with almond butter
- Rice cake + turkey slices
- Protein smoothie with fruit
- Yogurt with berries (non-dairy or regular)
Tip: Keep it light and easy to digest so you feel fueled, not weighed down.
🔹 Post-Workout:
Goal: Rebuild muscles + replenish glycogen.
✅ Eat within 60 minutes after your workout. Try:
- Grilled chicken + sweet potato
- Protein shake + a piece of fruit
- Eggs + avocado toast
Tip: Aim to pair protein + carbs for optimal recovery.
🔹 Hydration:
Hydration is just as important as food! Dehydration can tank your energy, increase soreness, and slow your recovery. Make sure you’re drinking water consistently throughout the day—and especially before, during, and after workouts.
💧 Electrolytes: If you’re sweating a lot (especially in Cycle, HIIT, or Bootcamp), add electrolytes to your water to help replenish essential minerals like sodium, potassium, and magnesium.
💬 Q&A with Our Nutrition Coach:
Q: What’s the #1 mistake you see clients make?
A: “Skipping meals after a workout! Your body needs fuel to repair and grow stronger. Even a small snack can make a big difference.”
Q: Is fasted cardio a good idea?
A: “It depends on the person and the workout. In general, we recommend a light snack before any high-intensity class to support sustained energy and performance.”
Q: How much protein do I really need post-workout?
A: “A good rule of thumb is about 20–30g of protein after your workout. This supports muscle repair and growth. Whole food sources are great, but a high-quality protein shake can be a convenient option too.”
Q: Should I eat differently for strength vs. cardio classes?
A: “The basics stay the same—protein + carbs are your best friends. For cardio-heavy classes, you might increase carbs a bit to keep energy up. For strength classes, prioritize protein to support muscle building.”
➡️ Need personalized nutrition help? Contact us to learn more about our nutrition coaching options and how we can support your health goals.