Don't Waste Your Workout!

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Whether you are trying to lose weight, improve body composition, or improve performance, nutrition is the key.  Bookend your workouts!  Meaning: make sure to have fuel before a workout and after a workout.  What fuel is dependent on your goals and stomach sensitivity.
Generally:
3 hours before workout: meal containing protein, fat and carb and a small carb snack 30 minutes before.  Example: 2 eggs, whole grain toast with nut butter and fruit as the meal and small piece of fruit as the snack 30 minutes before.
2 hours before workout: small meal or snack containing protein and carb.  Such as peanut butter and jelly and glass of milk.
1 hour or less before workout: snack with carbohydrate.  Whole grain toast with all fruit jam or just a piece of fruit.  If you have a very sensitive stomach perhaps just 100% juice.  This is generally the only time to consume carb by itself. If working for weight loss, portions matter!
Hydration! Dehydration is commonly misconstrued as hunger.  Stay hydrated.  Drink 2 cups of water 2 hours before exercise.  1/2c 30 minutes before and have 2 sips every 15 minutes during exercise.  If you have moderate to vigorous activity lasting longer than 1 hour consider a sports or electrolyte drink as well.  For every pound lost in fluid post work out NEEDS to be replaced.  It’s not weight loss.  Drink 2-3 cups per pound lost.  This will help you recover from workout to workout and decrease soreness.
Recovery
Post workout have a snack with protein and carb within 30 minutes after and a meal within 2 hours.  Endorphins can decrease appetite post exercise.  However, post exercise is when the body will utilize nutrients versus store them!  Don’t’ wait to eat until you are starving mid afternoon.  Fuel early and often.

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Brock Telfer
Brock Telfer
May 10, 2021.
Verified
This is my new favorite gym, it’s exactly what I was looking for! I would highly recommend Los to anyone, the atmosphere is so motivating!
Weldon Bush
Weldon Bush
April 9, 2021.
Verified
I have been at Strongside for close to two months. I have never been in a workout environment that feels so supportive and encouraging. I highly recommend Nutriformance for everyone who is looking for a place to belong.
Vickie Sabin
Vickie Sabin
March 18, 2021.
Verified
This is the best lifters gym I've ever been to. There is an almost overwhelming amount of equipment on the upper level.
Warren Hogsett
Warren Hogsett
September 18, 2020.
Verified
I like the variety of exercises and intensities, but my favorite part is the technology that allows me to hold myself accountable for my effort and performance.
Joseph Acevedo
Joseph Acevedo
August 17, 2020.
Verified
Great local gym. Lots of weights and machines, friendly staff, and not too crowded.
Kate Gebken
Kate Gebken
August 14, 2020.
Verified
I am so happy I know this place is here now! I booked a massage with Alexis, I had been in need of one desperately from working at home in the wrong chair for the past few months. She was so kind and intuitive and really knew the exact areas to address. I feel like a new person now, one of the best massages I have ever had! I didn't know they offer pilates here as well and the studio is gorgeous. The atmosphere was great and very clean. I will definitely be back soon!
Mackenzie Hendrickson
Mackenzie Hendrickson
July 24, 2020.
Verified
I couldn’t recommend Alexis (massage therapist) enough. She is kind, professional and knowledgeable every time I see her. She makes me feel comfortable and is mindful of aches and spots on my body that might need more or less attention. I feel so relaxed every time I leave and never want the massages to end. She’s great and I highly recommend her!
brian jones
brian jones
July 16, 2020.
Verified
The reopening protocols that Nutriformance have implemented are identical to those we are currently using in the professional sports world and my confidence is such that I am completely comfortable bringing my 8- year old son in on a weekly basis to continue his training. The awareness of the staff and their sensitivity to our current health situation are of the utmost priority, based on my observations over the last couple of weeks. If you are an athlete looking to gain a competitive edge over your opponents, a young athlete trying to refine your basic athletic qualities or an adult just looking to stay healthy - I would make Nutriformance my first call. Brian Jones Goalkeeping Coach Saint Louis FC USL Championship
lisa bernstein
lisa bernstein
July 15, 2020.
Verified
Clean and professional. Could not ask for better trainers, Pilates instructors, and staff. Great massages !
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