5 Nutrition Hacks To Fuel Your Workouts

If you want to keep your energy high throughout the day and get the most from your training, start by putting these five simple steps into practice.

Let’s be real - showing up for class is only half the story. The other half? Giving your body the fuel it needs to crush every session and recover like a pro. Here are my top 5 nutrition hacks to help you get the most out of every workout at Evolve Studios Skegness

1. Carbs Are Your Workout Wingman

Forget the carb-phobia. If you want energy to power through BodyPump, Spinergie, or even Pilates, you need carbs in your corner. Think oats for breakfast, a banana before class, or some rice cakes as a snack. They’re quick to digest and give you the kind of energy that lasts until the final rep.

Pro tip: If you’re heading to an early class, grab a banana or a slice of toast before you leave - just enough to get you moving, without weighing you down.

2. Protein = Recovery Superpower

You don’t need to down a protein shake in the car as soon as you’re out, but getting a hit of protein after class helps your muscles repair and grow stronger. Greek yogurt, eggs, chicken, tofu - pick what you like and aim for around 25g within an hour after your session.

Easy win: Try a post-class smoothie with yogurt, berries, and a scoop of protein powder. Or, have a protein-rich evening meal after your evening workout.

3. Hydrate Like You Mean It

It sounds basic, but most people aren’t drinking enough - especially if you’re giving it your best in a class and sweating it out. Start your day with water, sip throughout the day, and get around 500ml - 1litre in within the two hours before class. I like to recommend a full litre of water to be drank during a class too. So no more tiny bottles please!

Hack: Add a pinch of salt or an electrolyte tab to your water if you’re sweating a lot. It will restore the minerals lost, which if depleted can lead to light-headedness, cramps, and extra post exercise muscle soreness.

4. Don’t Fear Fats (the Good Kind)

Healthy fats keep you full and help your body absorb key vitamins. We’re talking avocado, nuts, seeds, olive oil - not chips or cheese. Add a handful of nuts to your breakfast or some avocado to your salad for slow-release energy that won’t quit halfway through BodyCombat or Spinergie

.

Quick fix: Sprinkle some seeds on your oats or blend nut butter into your smoothie for a boost that won’t leave you crashing.

5. Plan Ahead—But Keep It Simple

You don’t need to meal prep like a bodybuilder. Just have a rough plan for what you’ll eat before and after class - Make it part of the routine of getting your gym kit and trainers on. If you’re straight from work to class with several hours since lunch, consider a light snack you can have in your last hour of work or as soon as you finish.

Evolve tip: Consistency wins over perfection. If a busy day has you forget your new intentions and routine, don’t sweat it. Just get back on track the next day. Your body (and your performance) will thank you for this extra attention to your workout nutrition.

Bottom line:

Food is fuel. Treat your body like it deserves the good stuff, and you’ll feel the difference - in your energy, your mood, and your results.

Got questions or want help with your nutrition? Chat to us via the Evolve app and check out our nutrition guides. We’re here to help you Evolve.