Before & After Your Workout: 6 Science-Backed Ways to Maximize Results

As a bit of a fitness nerd, I’m always looking for ways to get more out of training — not just during class, but before and after, too. Whether you're showing up to one of our strength sessions, HIIT classes, or Spartan prep workouts, these tips can help you recover faster, train harder, and feel your best.

Before Class: Set Yourself Up to Perform

1. Hydrate Like a Pro

Even slight dehydration can impact your endurance, focus, and recovery. Drink water throughout the day — not just right before class.

A study in the Journal of Athletic Training found that even mild dehydration reduces performance.

2. Fuel With Carbs (Don’t Skip Them)

Carbohydrates are your body’s preferred fuel during high-intensity training. A balanced pre-workout meal with quality carbs can help you go harder and last longer.

Research in the International Journal of Sports Nutrition and Exercise Metabolism supports pre-workout carb intake for endurance and power.

3. Prioritize Sleep

Recovery starts before your session even begins. Sleep plays a major role in energy levels, motivation, and recovery. Aim for 7–9 hours.

After Class: Lock In the Gains

1. Refuel With Protein

After training, your muscles need amino acids to recover and rebuild. Shoot for 20–30g of protein within an hour of finishing.

The Journal of the International Society of Sports Nutrition found protein post-workout accelerates recovery and promotes muscle growth.

2. Stretch It Out

A light post-class stretch increases circulation and helps reduce soreness. Focus on the muscles you worked and keep your breathing calm and controlled.

Stretching post-exercise has been shown to decrease muscle soreness, according to the Journal of Strength and Conditioning Research.

3. Stay Active — Gently

Recovery doesn’t mean doing nothing. Gentle movement (like walking, swimming, or yoga) promotes blood flow and helps reduce stiffness.

A study in the American Journal of Physical Medicine and Rehabilitation found that active recovery supports better muscle repair.

Final Thought

If you're showing up to train, take the extra step to show up for your body outside of class, too.Fuel smart. Rest with purpose. Recover like it matters.

The difference between working out and training with results is what you do before and after.

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