Mindbody

Download the app

The MINDBODY app

Fitness memberships, workout classes, wellness services, beauty appointments and more.

Install
Nutrition Tips to Try While Training
Fitness
Published Thursday Jun 28, 2018 by Tom Johnson

Nutrition Tips to Try While Training

Fitness
Personal Training
Interval Training

While you might be wreaking havoc in the gym, research shows that what you eat before, during and after a sweat session is vital to your progress. Here are a few quick tips on how to harness the power of nutrition during your next workout.  

 
Focus on your pre-workout prep 

Tip #1 - Consume carbs – There’s nothing worse than feeling full during your fitness routine. Avoid foods higher in fat and fiber before your workout to avoid the bloat. Pre-workout nutrition should consist mainly of foods that are higher in carbohydrates. About 30 minutes before your workout, grab 15-20 grams of easy-to-digest carbs like Greek yogurt, fruit smoothies and sweet potatoes and 10-15 grams of moderate protein like 2-3 ounces of chicken (the size of your palm or less) or two eggs to fuel your body for peak performance. Whether it’s Greek yogurt or a whey protein powder smoothie with fruit, nourish yourself with sufficient sources of both carbs and protein.

 

Have a post-workout plan

Tip #2 - Fight that hungry feeling – Feeling extra hungry after that last rep? It’s time to get a handle on that post-workout hunger. Fat and fiber should be consumed in moderation as they can slow down the absorption of the carbs and proteins your body needs.

Tip #3 - Eating aids recovery – Pending bodyweight goals and exercise intensity, you’ll want to focus on consuming roughly 25-35 grams of carbs and 20 grams of protein like sweet potatoes or brown rice with 2-3 ounces of chicken breast or a tuna sandwich on whole wheat bread and low-fat mayo within 1-2 hours post-workout to help restore glycogen and aid in muscle repair and recovery. If you are short on time or don’t have any sources of carbs and protein within reach, protein bars (like Quest or Pure Protein that are also higher in fiber) are a great on-the-go option.  

Tip #4 - Stay hydrated –If you train hard by incorporating bouts of moderate intensity for 75 minutes or more and shorter bouts of HIIT or more intense interval training, you may want to try adding a low-sugar electrolyte + amino acid powder blend to your water for extra hydration. Including this tip into your fitness out routine can help to keep you properly fueled, maximizing your workout intensity. I prefer the powder blends, like Amino Action or Xtend, over the sugary Gatorade drinks. 


Reach your specific goals 

Tip #5 - Avoid empty calories – If you are working out with the goal of losing weight, avoid or limit calories found in beverages like alcohol, soda, and coffee with creamers or sugar. They provide little to no nutritional value and do not benefit your fitness routine. 

Tip #6 - Overcome that weight loss plateau – If training and/or dieting for weight loss, concentrate on eating most (if not all) of your carbs before and after your workout, snacking on small amounts of fruits and veggies throughout the day. Focusing your carb intake around your fitness schedule can be especially helpful if you have hit a weight loss plateau or are having trouble losing those last few pounds.  

Tip #7 - Watch your carb intake on rest days – Your carb intake should mirror your activity level. On rest days, lower your carb consumption since extra carbs aren’t needed for workout fuel or recovery. Even on off days, I generally don’t recommend going lower than 75 grams of carbs because your brain and body still need carbs to function adequately.

Tip #8 - Maximize muscle gain – If your workout routine includes intermediate or advanced weight + strength training, and muscle growth is one of your goals, mix 20 grams of casein protein powder like Optimum Nutrition or Muscletech in water, unsweetened almond milk or low-fat milk within 15-30 minutes before bed. This helps maximize muscle repair, growth and synthesis—which mostly occurs while sleeping.

 

Tom Johnson
Written by
Tom Johnson
Contributor | Personal Trainer
About the author
With a passion to help people increase their health and wealth, Tom is a personal trainer, group fitness instructor, and consults with others on nutrition planning. Graduating with an MBA from Purdue University, Tom has fitness certifications in Personal Training, Women’s Fitness, and Senior Fitness.
map with cities
The Latest
Published Friday Aug 07, 2020 by Denise Prichard

Top 7 Cities for Virtual Yoga (and How to Book Classes)

Virtual Classes
Fitness
COVID-19

It’s safe to say, the way we conquer our daily routines has changed drastically over the last few months. The way we perform our jobs, how we socialize—even the way we workout—have flipped from in-person, group settings to virtual platforms to keep us safe and healthy. There's no denying that navigating this new normal has certainly come with its ups and downs, to say the least. In fact, a recent survey revealed one-third of Americans said this pandemic has caused more stress and anxiety in their lives, which isn’t surprising given the circumstances.  

With anxiety levels at a high, people need relaxation, self-care, and movement more than ever. Enter yoga. 

Yoga has long been touted for its amazing ability to calm the mind and help folks stay in-tune with their body—which is probably why more and more people are embracing an at-home practice.  

Whether you’re looking for a powerful Vinyasa class to help kickstart your morning or yearning for a gentle, evening flow to wind down after a busy workday, taking a yoga class is now more accessible than ever. With 91% of group fitness studios offering or planning to offer live stream and/or on-demand classes, those who are ready to get their asana on have plenty of yoga classes to try all over the country. 

While there’s no place like om, most of us could go for a little virtual vacation right now. I know I could! Ready to get a taste of what yoga classes are like all over the country? Here are the U.S. cities with the most virtual yoga classes available.  
 

1.    Chicago 


It seems poetic that Chicago hits our number one spot on this list because it was the first city in America that was introduced to yoga back in 1893. Swami Vivekananda presented yoga at the World Parliament of Religions and made a speech on the concept of body, spirit, and mind. It seems the presentation made a lasting impression on the city. 
Try getting your Zen on with one of these studios: 
    •    The Lab Yoga 

    •    Bottom Line Yoga 

    •    Bare Feet Power Yoga 


Book a virtual yoga class in Chicago 
 
 


2.    Washington, D.C. 


Everyone knows that Washington DC is where you can visit some of the world’s most famous monuments, memorials, and museums. But you may be surprised to learn that it also offers one of the most robust libraries of virtual classes to help yogis sample some classes at the nation’s capital.  

Stop, drop, and yoga with one of these studios: 
    •    Yoga District 

    •    Yoga Heights 

    •    The Yoga Shala 



Book a virtual yoga class in Washington, D.C.   

 


3.    Houston 


Houston is one of the most culturally diverse cities in America—in fact, you can folks speaking 145 different languages and thousands of restaurants serving up food from more than 70 countries. If those facts have you working up quite an appetite, feel free to indulge. They also have plenty of virtual yoga classes available to help you torch some calories.  

Work up a sweat with one of these studios:  
    •    Shaka Power Yoga 

    •    Yoga Athletex 

    •    The Atrium 



Book a virtual yoga class in Houston  
 
 


4.    Philadelphia 


Did you know one of the first businesses to open in the City of Brotherly Love was a brewery in 1683? If you’re familiar with the ever-evolving trends of yoga, then you have most likely heard of or participated in beer yoga sesh. Get ready to try yoga the Philly way by cracking a cold one and doing some downward dogs in the comfort of your own home at the end of the day.  

Get ready for the beer and yoga to flow with these studios:  
    •    Three Queens Yoga 

    •    Tuck Barre and Yoga 

    •    Good Karma Yoga and Barre 
 



Book a virtual yoga class in Philadelphia 
 
 


5.    New York City 


New York City is home to 8.4 million people, making it the most densely populated city in the entire nation. With that many people, you know there must be a ton of yogis looking to relax from the hustle and bustle of the big city. Start spreading the news and flowing with some of the most dedicated yogis in the U.S.—there are a ton of virtual yoga classes to choose from in the Big Apple.  

Get in shape in a New York minute with these studios: 
    •    The Shala Yoga House 

    •    bode nyc 

    •    Sacred Brooklyn 
 



Book a virtual yoga class in New York City 
 
 


6.    Columbus 


Get ready to make some virtual yoga neighbors. Did you know that Columbus, Ohio is considered the heart of the country? The reason for that is because nearly half of the America’s residents live within a 600-mile radius of the city. Ready to put your heart and soul into your at-home yoga practice? Then check out what this city has to offer virtually.  

Strike a pose with one of these studios: 
    •    Bexley Yoga 

    •    Yoga on High
    •    GoYoga 



Book a virtual yoga class in Columbus
 
 


7.    San Diego 


San Diego is known as one of the happiest cities in America—mainly because of the beautiful weather, picturesque beaches, and the abundance of yoga classes available. While a vacation to this area may not be in the books for this year, you can certainly flow with the best of them by booking a virtual class at a San Diego studio. 

Stay classy and sweaty with these studios:  
    •    Honey Yoga 

    •    b3yond yoga 

    •    Union Yoga 



Book a virtual class in San Diego 
 
 


This list is just the tip of the iceberg when it comes to all the yoga studios offering virtual classes to help you stay fit, healthy, and calm during the COVID-19 pandemic. We hope these offerings inspire you to either start a new at-home practice or are helping you seasoned yogis continue your path to wellness. Interested in seeing what other cities are hosting a bevy of online yoga classes? The options on Mindbody are endless—literally!   
 

denise prichard
Written by
Denise Prichard
Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.