During Workout:



  1. Meals 2–3 hours prior
  2. Snacks 0–90 minutes prior
  3. Mixture of protein and carbs
  4. Water 2–3 cups prior
  1. Water ½–1 cup every 15–20 min
  2. Over 1 hour to several hours consume 50–100 calories of digestible carbohydrates
  1. Refuel as soon as possible, ideally within 30–60 minutes, no more than 2 hours after a workout.
  2. Focus on protein and carbs.
  3. Don’t underestimate the power of nutrition and the impact it has on your fitness goals.
  4. Everyone is different and therefore have different needs when it comes to nutrition.
  5. Find out what works best for you, your body, and your goals.