What Should I Eat Before And After A Workout At The Gym?

Are you looking to maximize your workout at the gym? Do you want to make sure that you are putting in the best effort for optimal results? As an exercise and fitness nutritionist, I’m here to help. Eating the right foods before and after a workout can have a huge impact on how we perform during our strength training or cardio session. It is important to choose foods that provide energy while also accelerating muscle recovery. In this article, I will explain what should be eaten before and after a workout at the gym so you can get the most out of each session and feel energized throughout your day.

The first step is knowing which types of food are beneficial pre-workout and post-workout. Pre-workout meals need to include plenty of carbohydrates with some proteins as well in order to fuel up properly. Post-workout snacks need to contain protein along with carbs in order to promote muscle recovery and replenish glycogen stores in the body. The timing of these meals is just as important as the content; eating too close to a workout can cause nausea, whereas waiting too long can lead to fatigue during exercise.

Finally, it’s essential to understand why fueling your body correctly is so beneficial for achieving maximum performance when working out at the gym. Eating healthy foods high in nutrients helps build muscles quickly, gives us more energy throughout our workouts, reduces stress levels, lowers inflammation and promotes overall health–allowing us greater freedom from physical restriction!

Table of Contents

Definition Of Pre- And Post-Workout Nutrition

Nutrition is an important factor in any exercise program, and understanding the nutritional definition of pre- and post-workout nutrition can help you maximize your fitness goals. Pre-workout nutrition refers to what you eat before exercising, while post-workout nutrition is about consuming food after a workout. Both are essential for optimizing performance and muscle growth.

The purpose of pre-workout nutrition is to provide energy and nutrients that support physical activity during exercise. This includes carbohydrates, protein, vitamins, minerals, and fluids. Eating something containing these macronutrients prior to exercise helps fuel performance by aiding in oxygen delivery, reducing fatigue, and improving endurance levels throughout the workout.

Post-exercise nutrition plays an equally vital role in recovery from intense workouts as it replenishes lost energy stores, repairs muscles damaged during exercise, and provides much needed hydration. Protein should be consumed within two hours after working out because it helps repair microtears made in the muscle tissue due to strenuous activities like weight lifting or running long distances. Carbohydrates also play a key role in restoring glycogen which supplies glucose for cellular respiration; this helps reduce soreness caused by intense workouts helping athletes perform at their best each time they hit the gym. With proper pre-and post-workout nutrition combined with regular training sessions one will see improved performance over time without plateauing too soon. From here we move onto exploring the benefits of eating before exercise…

Benefits Of Eating Before Exercise

Did you know that 96% of athletes who eat before their workout report feeling energized and ready to tackle their exercise? Eating prior to a gym session can provide an energy boost, allowing for increased performance during the routine. Pre-workout foods can also help with muscle recovery after your sweat sesh is complete.

In addition to physical benefits, eating before exercising can offer mental advantages as well. For example, it may improve concentration since consuming food provides glucose which helps fuel your brain’s functioning. A snack or light meal eaten around 30 minutes prior to working out will make sure you don’t flag in the middle of reps!

Food consumption ahead of time is something every fitness enthusiast should strive for; not only does it ensure maximum output while at the gym, but it also allows us to reach our goals quicker by providing enhanced focus and stamina throughout every set. Without taking this important step, we would simply be wasting valuable time and effort instead of achieving our desired results.

By incorporating pre-exercise nutrition into our regimens, we are able to maximize potential gains from each session — setting ourselves up for success on the path towards freedom from physical limitations.

What To Eat Before A Workout

When it comes to pre-workout nutrition, planning ahead is key. Eating before heading to the gym is essential for optimal performance and energy levels during your workout session. Knowing what to eat beforehand can help maximize results from your fitness routine and fuel you up with long-lasting energy. Choosing a balanced pre-workout snack that contains carbohydrates, protein, healthy fats, and fiber will give you the boost of energy needed to get through an intense sweat session.

High glycemic carbohydrates like oatmeal or cereal provide immediate energy while protein helps build muscle and prevents fatigue. Healthy snacks such as whole grain toast topped with peanut butter or hard boiled eggs are ideal choices for fueling up before exercise. If time doesn’t allow for eating solid food at least 30 minutes prior to working out, opt instead for a liquid meal replacement shake or smoothie made with whey protein powder, fruit juice, yogurt, nut butter, oats and/or flaxseed oil.

Fitness meal planning should take into account not only what type of foods one eats but also when they choose to do so relative to their physical activity schedule. With proper nutrition in place around training sessions athletes can expect improved recovery times as well as enhanced strength gains and endurance capacity over time.
By making sure you’re properly nourished before exercising you’ll be able ensure peak performance throughout your entire workout!

Benefits Of Eating After Exercise

Exercise is an important part of any fitness regimen, but it’s not the only factor in achieving success. Eating after a workout can be just as crucial to your progress! Post-workout recovery helps promote enhanced muscle growth, improved energy levels and overall better health.

One benefit of eating after exercise is that it helps replenish glycogen stores. Glycogen serves as fuel for muscles during intense physical activity; when these stores become depleted from strenuous workouts, they must be restored with food. Without adequate post-exercise nutrition, fatigue can occur quicker during subsequent sessions or daily activities.

Eating soon after finishing a workout also assists with protein synthesis – the process by which new proteins are formed within the body’s cells and tissues. Protein plays a key role in muscle development, so consuming this nutrient shortly afterwards provides support for increased strength and endurance over time. Lastly, food consumed following a sweat session can help reduce inflammation while aiding with tissue repair processes as well.

By fuelling up after exercise every time you hit the gym or go for a run, you’ll set yourself up for long term success and reap all of its associated rewards: greater energy levels, improved performance and faster recovery times!

What To Eat After A Workout

Now that you understand the benefits of eating after exercise, it’s time to discuss what type of post-workout meals and recovery nutrition best suits your fitness goals. Refueling snacks should be consumed within 30 minutes after exercising. This is when your body needs protein, carbohydrates, and other essential nutrients most to help rebuild muscle cells while providing energy for both immediate use and later on during rest periods.

When considering snack options, opt for foods high in protein such as Greek yogurt with fruit or nut butters spread over whole grain crackers; healthy fats like avocado slices or almonds; plus carbs like sweet potatoes, oatmeal, quinoa, applesauce, and bananas. All these choices will provide optimal fuel for your muscles to repair itself more efficiently. Additionally, stay hydrated by drinking water throughout the day – especially before and after a workout session at the gym!

The combination of all these factors can play an integral role in helping you achieve peak performance during each individual training session. Most importantly though, timing your meals around exercise leads to better overall health outcomes which are key to leading a healthier lifestyle that helps you reach specific fitness objectives.

Timing Your Meals Around Exercise

It’s a common misconception that you should only eat after exercising. The truth is, if done right, your meals before and after exercise can be just as important for optimal performance at the gym! As exercise nutritionists, we recommend taking timing into consideration when deciding what to eat before and after hitting the gym.

When it comes to pre-gym meals, eating 1-2 hours beforehand will give the body enough time to digest and provide fuel for a strong workout. Choose something light with complex carbohydrates such as whole grain toast or oatmeal mixed with fruit. This will help ensure sustained energy during your session.

Post-workout snacks are equally as crucial in order to replenish glycogen stores which were depleted from all those reps and sets. Again aim for something light but this time incorporate protein like eggs or yogurt with nuts or seeds. Eating within an hour of finishing up helps maximize recovery and prevent muscle breakdowns while also providing essential nutrients needed for repair and growth.

By incorporating meal timing around workouts, you’ll not only feel good during them but afterwards too – allowing you to stay energized, active and ready for whatever else life throws your way!

Macronutrients For Optimal Performance

It’s essential to fuel your body with the right macronutrient balance before and after a workout at the gym. What you eat pre-workout can provide energy for an intense session, while what you consume post-workout is just as important in helping your muscles recover and grow stronger.

When it comes to pre-workout nutrition, carbohydrates are key. Carbs help ensure that there is enough glucose stored in your muscles so you don’t run out of energy during exercise. Whole grain breads, bagels, oatmeal, fruits like apples or bananas, and vegetables like sweet potatoes are all good sources of carbohydrates that should be eaten around 30 minutes prior to working out.

Post-workout requires more than just rest; it also involves replenishing lost nutrients through protein consumption. Eating foods rich in proteins such as eggs, fish, chicken breast and lean beef will help repair muscle tissues broken down from strenuous physical activity. Protein shakes are also great options for those who may not have time for a full meal shortly after their workout routine ends.

Having a balanced diet keeps your body functioning optimally both inside and outside the gym – so make sure to get plenty of carbs and proteins before and after each session! With proper fueling habits established ahead of time, you’ll feel energized when hitting the weights or running on the treadmill – setting yourself up for success! Now let’s look into hydration strategies for the gym…

Hydration Strategies For The Gym

Stepping into the gym is like entering a whole new world. It’s an opportunity to break free of everyday routines and push your body to its limits. But in order to make the most out of every workout, it’s important that you stay hydrated before, during, and after exercise. Here are some essential hydration strategies to help maximize performance at the gym:

First off, remember to drink plenty of fluids before heading to the gym. Not hydrating beforehand can lead to fatigue mid-workout and even impair overall performance. Try carrying around a reusable water bottle so you don’t forget! Additionally, aim for about two cups per hour while working out – depending on what type of activity you’re doing – since sweating causes electrolyte loss which needs replacing. If needed, opt for drinks with electrolytes or sports drinks for extra energy throughout your session.

Afterwards, rehydrate as soon as possible by drinking 16 ounces of fluid per pound lost during exercise (e.g., if you lose 1 lb through sweat, drink 16 oz). This helps replenish any minerals lost and restore balance within the body. Again, feel free to use beverages with electrolytes when necessary – especially if feeling dizzy or nauseous post-exercise.

With these key hydration tips under your belt, you’ll be able set yourself up for success both inside and outside the gym walls! However there are certain foods best avoided before and after workouts; we explore this further in our next section…

Foods To Avoid Before And After Working Out

Having discussed hydration strategies for the gym, it’s time to turn our attention towards what you should be eating before and after your workout. While proper nutrition is key in order to achieve optimal results from exercise, some foods can have a negative impact on your performance when consumed prior or post-workout. To maximize the benefits of each gym session, you’ll want to avoid sugary foods, processed carbohydrates, high-fat meals and anything else that has little nutritional value.

It’s important to understand that different types of workouts call for different dietary approaches. For example, if you’re doing an intense cardio session or weight training routine, then you’ll need more fuel than if you were just going for a leisurely walk around the block. A good rule of thumb is to eat something light about 30 minutes prior to exercising – such as fruits or vegetables – so that your body has enough energy without feeling weighed down by heavy food items like burgers and fries. Afterward, try having some lean protein with complex carbs (whole grains) within 45 minutes following exercise; this will help replenish lost nutrients while promoting muscle repair and growth.

In addition to avoiding certain unhealthy foods during pre-and post-gym sessions, there are other things you can do nutritionally speaking in order to get the most out of every workout. Eating plenty of fresh produce throughout the day plus incorporating supplements for enhanced results are two great ways to ensure success at the gym.

Supplements For Enhanced Results

When it comes to pre- and post-workout nutrition, supplements can be a great way to enhance your gym performance even further. Adding certain supplements into your routine can help you get the most out of each workout session. Here are some popular supplements to consider incorporating:

• Pre-Workout Supplements: These include caffeine for energy, beta alanine for muscular endurance, and citrulline malate for muscle pumps.
• Post-Workout Supplements: Creatine monohydrate is essential for strength gains, BCAAs (branched chain amino acids) aid in muscle recovery and growth, while glutamine helps with tissue repair.
• Muscle-Building Supplements: Whey protein is great for building lean muscle mass due to its fast absorption rate; casein protein is slower digesting but just as effective at aiding in muscle growth; and fish oil provides healthy fats that can also help improve overall health.

These supplements provide an extra boost when added on top of a solid nutrition plan. However, remember that diet should still remain the main focus when it comes to achieving optimal results in the gym – so don’t forget about those meals! With all this information in mind, let’s look into mini snacks during a workout that could give you an edge during exercise sessions.

Mini-Snacks During A Workout

When it comes to working out at the gym, nutrition is just as important as exercise. Eating before and after a workout can make all the difference in achieving desired results. However, if you don’t have time for a full meal or snack, mini-snacks are an ideal way to provide your body with the energy boost it needs.

What	Benefits
Nuts	Protein & healthy fats
Yogurt	Vitamin D & calcium
Bananas	Carbohydrates & potassium
Berries	Antioxidants & fiber
Apples	Fiber & vitamins A & C

Mini-Snacks such as nuts, yogurt, bananas, berries, and apples can help fuel your gym workouts by providing essential nutrients that will give you an energy boost. Many of these snacks contain protein which helps build muscle and burn fat during exercise; they also offer other benefits like healthy fats for sustained energy and antioxidants to reduce inflammation. Additionally, certain foods such as bananas are high in carbohydrates which is great for increasing endurance when lifting weights or running on a treadmill. Finally, fruits like apples provide both fiber and vitamins that support overall health while helping nourish muscles post-workout.

In summary, mini-snacks are an excellent choice for fueling up pre- and post-gym workouts since they are easy to carry around and convenient to eat quickly without interrupting your routine. From nuts and yogurt to bananas and berries – there’s something nutritious available no matter what type of exercise you’re doing! Next we’ll discuss meal planning tips for busy people who want to get their daily nutritional needs met with minimal effort.

Meal Planning Tips For Busy People

Picture yourself in the gym, surrounded by fitness enthusiasts, each of them with their own unique goals for health and wellbeing. You’re about to start your workout but you’ve already planned ahead what you should eat before and after- just one part of a successful meal planning strategy for busy people.

Meal planning is an essential tool for those looking to reach their fitness goals while managing a hectic schedule. It allows you to plan out meals in advance so that when it comes time to cook or pack something up for lunch or dinner, all the hard work has been done. Planning doesn’t have to be complicated either; setting aside some time once a week can make all the difference in keeping your diet on track.

In addition, having nutritious snacks available at home or on-the-go can help prevent unhealthy cravings throughout the day. Stock up on items like fruits, vegetables, nuts and seeds as well as pre-cooked proteins like grilled chicken and hard boiled eggs so there are always healthy options available when hunger strikes. With careful preparation, reaching your fitness goals becomes much more achievable!

Sample Meal Plan Ideas

When it comes to working out at the gym, what you eat before and after your workout can make or break your progress. Eating a good pre-workout meal helps give you energy for your workout while eating post-workout meals help with recovery. Here are some sample meal plan ideas that will ensure you’re getting the most out of your workouts:

Pre-Workout Meals:

• Protein Sources:
• Lean meats such as chicken breast, turkey, fish, eggs and tofu.
• Plant proteins like legumes, nuts and seeds.
• Dairy products like Greek yogurt and cottage cheese.
• Carbohydrates:
• Oats, brown rice, quinoa and sweet potatoes.
• Whole grain breads and pastas.
• Healthy Fats:
• Avocado, olives, nut butters and oils such as olive oil or coconut oil.

Post-Workout Meals:

• Protein Sources: Same as Pre-Workout Meal options above plus protein shakes/smoothies made with whey powder or plant based proteins.
• Carbohydrates: Complex carbohydrates such as oats, quinoa, sweet potatoes or starchy vegetables like corn or peas; also fruits like apples, oranges or bananas.
• Healthy Fats: Same as Post-Workout Meal options above plus healthy fats found in avocados, nuts/nut butter and fatty fish (salmon).

These sample meal plans should provide you with an idea of how to fuel up effectively before and after a workout at the gym so that you can get optimal results from all of your hard work! Remember to adjust your diet according to your fitness goals for maximum success.

Adjusting Your Diet According To Your Fitness Goals

As a fitness enthusiast, you want to look and feel your best. Whether it’s for health reasons or purely aesthetic ones – it doesn’t matter! You strive every day to reach your goals; and that includes what you eat before and after a workout at the gym.

The food choices we make can have a huge impact on our bodies’ performance during exercise. That being said, adjusting your diet according to your specific fitness goals is essential if you want to maximize results from your hard work in the gym. If muscle gain is the goal, then let’s explore some of the dietary strategies that can help you get there:

Pre-Workout	Post-Workout
Protein Shake	Lean Protein Source
Fruits & Veggies	Complex Carbs
Nuts & Seeds	Healthy Fats

Eating something light and balanced before working out can give you energy and stamina while exercising. Good pre-workout options include protein shakes, fruits and veggies, nuts and seeds – all of which will provide much needed fuel without making you sluggish. On the other hand, post-workout snacks should contain lean protein sources such as eggs or fish accompanied with complex carbohydrates (whole wheat pasta) along with healthy fats like avocado or olive oil. In summary, fueling up properly will ensure that each time you hit the gym, you’ll be able to perform at peak level and move closer towards achieving those fitness goals!

Long-Term Dietary Strategies

Now that you have adjusted your diet according to your fitness goals, it is important to consider long-term dietary strategies. A good nutrition plan requires a holistic approach to healthy eating, one that takes into account both short and long-term objectives.

When planning for the future of your nutritional health, start by understanding your body’s needs and preferences. Consider the types of foods that provide adequate nutrients while also avoiding unhealthy fats or sugar. Make sure to choose meals with fresh produce when possible as well as lean proteins such as fish, chicken, or tofu. Additionally try adding whole grains like quinoa or oats in place of white breads or pastas for added fiber and energy throughout the day.

In addition to choosing nutritious meal items, think about pre-workout fuel and post-workout recovery snacks. Eating before a workout helps give you an extra boost of energy, so opt for complex carbohydrates such as fruits, vegetables, nuts and seeds instead of sugary snacks which can interfere with performance. After working out replenish lost electrolytes and restore muscle glycogen levels with protein shakes or Greek yogurt combined with fruit smoothies. With these simple tips you will be able to meet your fitness goals without compromising on taste or nutrition level!

Frequently Asked Questions

What Is The Recommended Calorie Intake Before And After A Workout?

Fueling up for a workout is essential to get the most out of it. Understanding the recommended calorie intake before and after your gym session is key, as pre-workout nutrition and post-workout nutrition can make all the difference in reaching your fitness goals.

Pre-workout nutrition should be balanced with carbohydrates and proteins to give you enough energy during exercise. Eating too much or too little beforehand can throw off your performance and cause fatigue later on. Aim for about 200–300 calories depending on how intense the activity will be. If you’re pushing yourself hard at the gym, aim for something more substantial like yogurt with granola or toast with nut butter. This way, you’ll have sustained energy throughout your routine.

Post-workout food should focus on replenishing lost nutrients while also helping repair muscle tissue that has been broken down from exercising. A smoothie made with protein powder and fresh fruit makes a great option here as it’s easy to digest and full of vitamins, minerals, antioxidants, fiber, healthy fats, and proteins needed for recovery. Additionally, adding some carbs such as oats or quinoa gives extra fuel to restock glycogen stores in the body which are depleted during physical activity.

These tips can help ensure proper fueling when hitting the gym so you get maximum benefit from every workout! With adequate pre-and post-exercise nutrition plans in place, anyone can achieve their peak performance level faster than ever before.

Is It Better To Eat Before Or After A Workout?

When it comes to getting the most out of your workout routine, eating before and after you exercise can be just as important as the exercises themselves. The question then is whether or not it is better to eat before or after a gym session? Well, when it comes to fueling up for a great workout there’s no wrong answer – everyone has different needs depending on their goals.

Eating something light before a gym session can help give you more energy during your workouts so that you don’t feel drained. A good pre-workout snack should include healthy carbohydrates like whole grain toast with peanut butter, fruit smoothies, oatmeal bars, yogurt with berries, etc. Eating within an hour before working out will provide enough fuel without making you sluggish.

After a workout your body needs nutrition in order to repair muscle tissue and replenish glycogen stores. Eating lean proteins such as chicken breast and fish along with complex carbs like sweet potatoes will help boost recovery time and improve performance for future workouts. If possible try having a post-gym meal within 30 minutes of finishing your workout – this helps maximize nutrient absorption.

Creating an effective diet plan by incorporating these tips into your daily routine can help ensure that each trip to the gym counts towards achieving success in reaching fitness goals!

What Are The Best Snacks To Eat During A Workout?

When it comes to working out, the type of snacks you choose can make all the difference. As an exercise and fitness nutritionist, I’m often asked what are the best pre-workout and post-workout snacks for gym goers. It’s important to fuel your body with nutritious foods before and after a workout in order to get optimal results from your efforts at the gym. So, let’s take a look at some ideal snacks that will give you energy and help support muscle growth while still being enjoyable and satisfying!

For those looking for pre-workout snacks, complex carbohydrates are key. Think oatmeal or whole grain cereal bars — something light yet filling enough to provide lasting energy throughout your session. For those who need more of an on-the-go snack, fresh fruits such as apples or bananas tend to be easier to eat quickly without causing any stomach discomfort during your workout.

On the other hand, post-workout meals should be focused on protein intake. Protein helps repair muscles damaged during workouts so try things like lean meats, eggs or nuts which contain essential amino acids needed for rebuilding muscle tissue. If you’re not keen on eating solid food immediately afterwards then try blending up a smoothie made with yogurt, milk and fruit for a delicious way to replenish lost nutrients after a workout session!

No matter what kind of gym snacks you opt for, it’s essential that they are healthy options that don’t leave you feeling sluggish afterward. Eating right is one of the most important steps toward achieving physical freedom – so make sure you’re fueling yourself properly!

Are There Any Supplements That Can Help Improve Performance?

When it comes to training for a physical activity, such as going to the gym or running outdoors, many people believe that pre-workout and post-workout snacks are the most important part of their workout. However, there is also an increasing interest in incorporating supplements into one’s routine—especially when it comes to improving performance.

Pre-workout supplements can include vitamins, minerals, proteins and other substances that help energize your body before you start exercising. These substances increase blood flow and oxygen levels in your muscles, allowing them to work harder during exercise. Post-workout supplements may contain protein powder or amino acids which aid our bodies in muscle recovery after intense workouts. Additionally, there are some special types of muscle-building supplements available on the market which claim to improve strength and endurance while reducing fatigue associated with working out.

Ultimately, whether supplementing your diet with these products will benefit you depends on individual goals and lifestyle habits. Consulting with a nutritionist who specializes in fitness can be helpful in determining what type of supplementation would best suit your specific needs. As well as providing guidance regarding pre/post workout meals and snacks; they can provide information about recommended dosages for any given supplement so that you receive maximum results from taking them.

It’s essential to remember that no matter how beneficial certain supplements might be, if we don’t eat healthy foods regularly then even the most powerful formulas won’t make much difference over time. Eating balanced meals throughout the day is key for achieving optimal health and performance – both inside and outside of the gym!

How Can I Adjust My Diet To Reach Specific Fitness Goals?

When it comes to reaching specific fitness goals, a carefully-crafted diet is essential. Despite common misconceptions, nutrition plays an incredibly important role in muscle-building and fat-burning, as well as strength-training. But how exactly can you adjust your diet for success? Here’s what all fitness enthusiasts should know:

First of all, everyone’s dietary needs are unique. That said, there are some general guidelines that most people can follow to help them reach their individual fitness goals. To begin with, focus on eating foods packed with protein and vitamins since they offer the body energy without adding extra calories or sugar. Additionally, limiting processed carbohydrates (such as white bread) and incorporating more whole foods into meals will also boost performance in the gym.

Here’s a helpful list of 5 items to consider when adjusting your diet:

• Eat lean proteins like chicken breast or fish at least once per day; this helps build muscle mass and reduce inflammation throughout the body
• Consume complex carbohydrates such as quinoa or brown rice for sustained energy during workouts
• Incorporate healthy fats from sources like nuts and avocado; these provide fuel for intense exercises while keeping you satiated throughout the day
• Avoid sugary snacks which could lead to weight gain over time
• Make sure to drink plenty of water before and after each workout session to stay hydrated and energized!

In addition to following these tips, getting enough restful sleep each night is key in order for your muscles to recover properly between workouts. It’s also beneficial to consult with a professional nutritionist who specializes in exercise/fitness nutrition if you need additional guidance or advice regarding meal plans tailored specifically towards achieving your desired results. Remember – making small changes here and there can have a huge impact on reaching overall health objectives!

Conclusion

The type of nutrition you consume before and after a workout can make or break your performance at the gym. It’s important to understand how to fuel yourself properly in order for your body to perform optimally.

A balanced pre-workout snack should include protein, healthy fats, and complex carbohydrates so that you have sustained energy throughout your workout. Eating too much beforehand could cause stomach discomfort while exercising. Afterward, replenish your muscles with lean proteins and complex carbs within 30 minutes of exercise completion; this will help restore muscle glycogen levels and promote recovery.

Finally, consider supplementing with whey protein powder if you’re not getting enough from food sources alone. This can be beneficial both before and after workouts as it helps build muscle strength and repair tissues more quickly than other forms of protein. If you’re looking to reach specific fitness goals, adjust your diet accordingly by increasing/decreasing calorie intake based on activity level, consuming nutrient dense foods, staying hydrated and incorporating rest days into your routine. With proper nutrition habits in place, working out at the gym will give you the results you desire!