What snack would you pair with deadlifts and leg presses? What can you drink to stay hydrated at your Hot Yoga class? What’s the best pre-workout snack before a BODYATTACK or RPM class? 

In planning a weekly workout schedule, most of us don’t take into consideration the right menu to make the most of our fitness choices. It’s a good idea to strike a balance between complex carbs, lean proteins and healthy fats whenever you eat. But much like pairing wine with food, there are certain foods that just go perfectly with different types of workouts, and even accentuate the experience and its benefits. 

As a rule, you want to fuel yourself well, both before and after class. Most workouts can affect your body’s hydration and electrolyte balance. Here are some great pairings to consider: 

Peanut butter protein bar with BODYATTACK, REGYMEN Burn or RPM 

This pre- or post-workout snack delivers the right combination of carbs and protein and isn’t too heavy, so you’ll still feel energetic and light for your cardio workout.  

Moderate to intense cardio workouts are best paired with healthy carbs and some protein, and chased with lots of water. Whole grain toast, eggs, sweet potato and healthy cereals are all great choices. If you’re planning a full meal, remember to eat 2-3 hours before your workout to give your body a head start on digestion. For a snack, you can try the great bar recipe linked above, a whole grain bagel with a few nuts, or banana and yogurt 1-2 hours before your workout. Keep an eye on your portion size to avoid being so full you diminish your energy and feel tired and sluggish. 

Loaded breakfast skillet with Strength training, REGYMEN Build or BODYPUMP 

This delicious egg-based dish includes sausage and potatoes, and can be customized to use whatever is in your fridge. This high-protein dish will set you up with the protein you need for an effective, enjoyable strength training workout. 

When it comes to strength training or lifting weights, the best pairing should focus on protein as it is necessary for muscle growth. Some possible pre- and post-workout pairings include a protein shake or smoothie. If you’re looking for protein options in a meal, you could try beef, pork, chicken or fish. Vegetarians and vegans can opt for protein powders and plant proteins to prepare for and recover from your strength training sessions. 

It's a good idea to track your protein intake.  If you are looking to add muscle to your frame while maintaining or decreasing fat mass, your best range of protein intake is 1.2-2.0g/kg/day.  A good dose of protein closely following a strength workout is a good idea.  

Green matcha smoothie with BODYFLOW, Hot Yoga or SoulBody BARRE 

Hot yoga and Pilates workouts require strength and stamina and they’re designed to make us sweat. The best pairing for these kinds of workouts is carbs and LOTS of water. Carbohydrates ideally come from vegetables and some fruits, grains like quinoa that are less processed, and legumes such as beans. 

Choose pre-workout snacks that are easy to digest, and eat them 1-2 hours before your workout to avoid lightheadedness and an upset stomach. Drink lots of water before and after your workout – try to drink half your bodyweight in ounces per day. If you’re doing hot yoga, you can add electrolyte-infused water from time-to-time to replenish your body and help you handle the temperature. 

Whatever workout you’re planning, it’s key to fuel your body and mind for the physical activity required. Have some fun by trying new workouts AND pairing them with the right combination of foods. Make sure to aim to eat a balanced menu and keep up the water. Bon appetit!