Pre & Post-Workout Nutrition Mistakes

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If you’re hitting the gym but not seeing the results you want, your nutrition might be holding you back. Below are some common pre- and post-workout mistakes you might be making. Fuel your body right and see the difference in your performance and recovery!

    • Skipping carbs → Your muscles need fuel! Aim for a balanced meal with protein + complex carbs 1-2 hours before training.

    • Not hydrating → Dehydration can lead to fatigue and poor performance. Drink water throughout the day, not just right before your workout.ion text goes here

    • Waiting too long to eat → Your muscles need nutrients to recover. Try to eat a protein + carb-rich meal within 60 minutes post-workout.

    • Not enough electrolytes → If you sweat a lot, you need to replace sodium, potassium, and magnesium to avoid muscle cramps.

Top 3 Nutrients to Boost Strength & Performance

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Want to boost your strength, endurance, and performance? These 3 powerhouse nutrients will help you train harder and recover faster! Make sure you’re getting enough of these to level up your workouts!

    • Iron → Fuels your muscles by improving oxygen transport & energy production

    • Magnesium → Supports muscle contraction, recovery & cramp prevention

    • Protein (Leucine-Rich) → Essential for muscle repair, growth & strength

Is Coffee or Tea better for Women who Train?

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    • Gentler on hormones & digestion

    • Contains L-Theanine for calm focus

    • Rich in antioxidants that reduce inflammation

    BUT…lower caffeine means less of a performance boost.

    • Boosts performance & endurance

    • Increases alertness & focus

    • Contains antioxidants like polyphenols

    BUT…can spike cortisol if over-consumed or taken on an empty stomach!

  • For intense training days: Coffee (but pair with food to avoid cortisol spikes)

    For recovery & rest days: Green tea or matcha for steady energy

    For hormone balance: Herbal teas like spearmint (PCOS), ginger (cramps), or raspberry leaf (cycle support).

    Best of both? Rotate coffee & tea based on your training and hormone needs!

It depends! Coffee gives a quick energy boost but can spike cortisol if not timed right, while tea supports focus & recovery.

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Grilled salmon with lemon and rosemary, grilled vegetables including zucchini, eggplant, green beans, carrots, and bell peppers, served on a wooden plate.

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