As a fitness coach, I move my body a lot throughout the day, so it’s critical that I’m fueling it with optimal nutrition. The same goes for anyone who takes regular fitness classes, especially some of the more challenging ones at Life Time.
Adequately powering your body with food and supplementation is key to making progress toward your goals. By understanding the importance of balanced nutrition, sufficient hydration, and proper recovery, you can enhance your performance, reduce fatigue, and achieve results.
Exercise is a cornerstone of a healthy life. It strengthens our hearts, builds muscle, improves mood, and sharpens our minds, among other benefits. But like any powerful tool, it must be wielded with care. Working out while neglecting to properly fuel and hydrate can quickly hinder your progress.
If you’re someone who regularly does high-intensity cardio or strength training workouts like Alpha, GTX, XTREME, and other demanding classes, it can be especially helpful to evaluate your nutrition to ensure you’re fueling your body well. Let’s break down some practical tips for doing this.
1. Make sure you’re eating enough.
Unfortunately, a lot of people — especially those who are seeking body composition change —are under the impression that eating fewer calories is the best path to results. But that mindset is likely keeping them from achieving the outcome they want. Those Bulgarian split squats and box jumps require carbohydrates and fats to perform, plus protein to repair and build in size.
During strength training, you’re placing stress on your muscles by lifting weights or performing resistance exercises, which causes tiny tears in the muscle fibers. After your workout, your body initiates a repair process. Satellite cells, which are specialized stem cells within your muscles, are activated.
These cells help repair the damaged fibers and even fuse with existing fibers, increasing their size and strength. This process is accompanied by an increase in muscle protein synthesis, where your body produces new proteins to rebuild the damaged muscle tissue.
Bottom line? Eating enough calories to keep your body fueled and ready to crush a workout is crucial. Prioritize balanced meals with sufficient protein and fiber. A balance of macronutrients — carbohydrates, fat, and protein — on your plate for breakfast, lunch, and dinner is ideal. (Learn more: “A Beginner’s Guide to Macros.”)
2. Fuel before class and replenish after.
What you choose for fuel before and after a workout will depend on your body, your goals, and the type of training you’re doing. Generally speaking though, your body can’t sustain a tough workout with some sustenance, especially if your goal is to build muscle. It’s important to fuel appropriately and at an appropriate time before class so you have the energy to work hard, but that doesn’t leave you feeling weighed down by a full meal.
After a workout, focus on replenishing nutrients. Drinking a shake with a high-quality protein powder, amino acid supplement, and some form of carbohydrate can be helpful for many exercisers, as combining carbs with protein can deliver fuel to your muscles. (Learn more: “A Simplified Guide to Pre- and Post-Workout Nutrition.”)
Remember: It’s your overall diet and consistent habits that truly drive results, so while pre- and post-workout nutrition matter, don’t let it overwhelm you. If you’re fueling appropriately throughout the day (including prioritizing one gram of protein per pound of goal body weight), you’re likely doing great.
3. Don’t forget about hydration.
If you’re participating in Life Time classes, you’re likely sweating a lot. When we push our bodies in a workout, our core temperature rises. To prevent overheating, the hypothalamus — our brain’s internal thermostat — triggers the release of sweat. This moisture evaporates from our skin, acting as a natural cooling mechanism.
While perspiring is a sign that our bodies are doing their jobs, each drop of sweat represents a loss of vital fluids and electrolytes that need to be replenished.
I recommend supplementing with electrolytes every morning to make sure your body is getting the hydration it needs. Electrolytes are a collection of minerals, including sodium, chloride, potassium, magnesium, and calcium, that help the body hold onto and maintain an appropriate balance of fluids within every single cell in your body (there are 37 trillion of them!). (Learn more: “Why Drinking Water Alone Isn’t Enough to Stay Hydrated.”)
Even slight dehydration can lead to decreased performance during a workout and lead to other health issues. Life Time’s LTH Hydrate supplement features a balance of these minerals, including sodium and chloride from pure Redmond Real Salt. It easily dissolves in water and packs a punch of flavor (choose from Peach Mango, Lemon Lime, or Blood Orange), while being free of added sugar and artificial colors, flavors, and sweeteners.
