Start with what happens after class
Most people spend their energy obsessing over the plan and none over the follow through. The hour after training is the easiest place to get a real return, and it does not require a scale, a shake contract or a spreadsheet.
1. Get protein in early
Twenty to thirty grams of protein within a couple of hours of training. Eggs, Greek yogurt, cottage cheese, chicken, or a shake if that is what you have. Consistency beats perfection here.
2. Pair it with real carbohydrate
Your muscles want protein as the building blocks and carbohydrate as the fuel to use them. Fruit, rice, potatoes, oats or a smoothie all count.
3. Drink before you feel behind
Add a pinch of salt and a splash of juice to your water on heavy training days. Hydration habits carry more performance than most supplements.
4. Keep the SŌL smoothie in the rotation
It is a convenient, portable option that checks the protein and carbohydrate box at once when you are leaving the studio and heading straight back to your day.
5. Do not use a workout as a bill you can cash
The class is the signal. The food is the response. Treat them separately and stop negotiating with yourself at 9 PM.
The honest takeaway
Pick one of these habits and run it for two weeks before adding a second. That is the whole strategy.
Eat for the training you are doing next week, not the class you just finished.
Questions about fueling around your schedule? Ask our team.
