There’s no denying that nutrition plays a key role in accelerating your progress in and out of the gym. If you’ve been working out for a while and aren’t seeing the progress you have been aiming for, it may be time to reflect on other areas of your wellness. There are many factors of your wellness that could impact progress such as stress, sleep, and more. But today, we’ll hone in on nutrition. Your nutrition does not have to be complicated and if you are searching for some new goals to aim for; this blog is for you.
Before diving into the specifics of nutrition during training blocks, it is important to have a basic understanding of macronutrients and what they do for our body.
The Basics
Why do macronutrients matter?
Macronutrients provide so many health benefits for our bodies! These are the nutrients we eat the most of, hence the name “macro”. It is important to eat a mix of all macronutrients at each meal, as each macronutrient serves a specific purpose for the body.
Here’s a quick rundown of the health benefits of each macronutrient:
Protein helps repair and rebuild cells, promotes muscle growth and recovery, aids in keeping us full and satiated, and supports so many other bodily functions. Protein takes longer to digest, when compared to carbohydrates, so is a key macronutrient when trying to improve your nutrition to help you feel satisfied throughout the day.
Fats are an essential part of our diet and provide us with many health benefits. Fats allow your body to absorb fat soluble vitamins (A,D,E, & K), provide necessary energy, protect organs, promote proper hormones, build cells, and more. Not only do they provide us with these wonderful benefits, they also make food a lot more enjoyable and tasty!
Carbs provide our bodies with energy in the form of glucose! They are rich in micronutrients, fiber, and are the body’s preferred energy source. They provide fuel for the brain and all organs of the body.

General Guidelines
When it comes to nutrition around a workout, we want you to feel fueled and energized. On social media or other platforms, you may see information regarding the specific times you should be eating your food. This is called “nutrient timing”.
Nutrient timing is nuanced… we wouldn’t say its “good” or “bad”, it just depends on the context. If you are working out as a hobby, you generally don’t have to worry about perfect nutrient timing. While nutrient timing has been heavily marketed by influencers and supplement companies, the overall intake of your nutrients is more important. What matters most is getting your carbs, fats, and protein in each day and if you miss a post workout shake… it will all be okay.
Below are general guidelines of what to eat surrounding your workout.

- Working out first thing in the morning.
When working out without food in your body first thing in the morning, we recommended to at least drink a protein shake or glass of milk before your workout. A good rule of thumb would be to get a serving of protein (ex: protein shake) before your workout, then eat a balanced meal within 1-2 hours (1-2 palm sized servings of protein, 1-2 cupped handfuls of carbs, 1 fist of veggies, 1 thumb of fat) after your workout.
- Training after you’ve already eaten during the day, and 2-3 Hours Before a Workout
A good rule of thumb when eating a few hours from a workout is to eat a well-balanced, mixed macronutrient meal. This would be 1-2 palm sized servings of protein, 1-2 cupped handfuls of carbs, 1-2 fist of veggies and 1-2 thumbs of fat depending on your needs.
- 1 Hour or Less Before a Workout
When eating close to a workout you may want to opt for lower fats, fast digesting carbs, and quality protein. We love to make smoothies and shakes, simply because we find it easier to digest! Want to know our favorite smoothie recipes? Click here.
If you’re not a smoothie fan, no biggie. Just opt for something you know you digest well! Lower fiber options usually work well for most people. You don’t want an upset stomach before having to train.
For some people, higher fats before a workout can cause GI distress (aka triggering upset stomach and bowel movements). If this is you, limit your fats pre workout. No one wants GI issues while trying to do box jumps!!
- After a Workout
1-2 hours after your workout, it is great to take the same approach you did pre workout! Depending on your needs, aim for 1-2 palm sized servings of protein, 1-2 cupped handfuls of carbs, 1-2 fists veggies, 1-2 thumbs of fat.
Nutrition Needs During Training Blocks
If you train at Paragon, you know we cycle through three training blocks: hypertrophy, strength, and work capacity. Each of these training blocks have different demands on the body, which means your nutritional needs can slightly change depending on the training style you are completing. First, let’s define these three training blocks:
- Hypertrophy: The focus is on building muscle size and increasing muscle mass. These workouts are high-volume, moderate-to-high-intensity, and include a wide variety of exercises.
- Strength: The goal here is to increase your body’s ability to generate force. These workouts are low-volume, high intensity, and have a smaller exercise selection (when compared to hypertrophy and work capacity).
- Work Capacity: The goal is to increase your body’s ability to handle work, improve recovery, and push past plateaus in your training.
Hypertrophy
Your muscles are undergoing a lot of stress during this training block! While all of the recommendations above are important, you can hone in on quality protein during hypertrophy. Here are our favorites:
- Greek yogurt. Add some honey and fruit to your yogurt for the perfect snack.
- Eggs. Bonus points: mix in cottage cheese into your scrambled eggs for an added protein boost.
- Ground meat. Saute this up with some veggies and add to a bowl of rice. Simple and delicious.
- Tofu. Bake this with your favorite marinade or seasonings for a plant-based protein.
- Protein Shake. Here are our favorites.
Strength
During a strength block, you’ll want to make sure you’re eating enough surrounding your workouts. Focus on a good meal of easily digestible carbs and a protein source before + after the gym. Here are our favorite pre and post workout meals/snacks:
- Oatmeal mixed with a scoop of protein powder. Add some berries on top and you’re set!
- Shredded chicken, veggies, and rice. Top with your favorite salsa.
- Baked tofu, potatoes, and veggies. Add some hot sauce for a flavor kick!
- Rice cakes and greek yogurt.
- Banana and protein bar.
Work Capacity
Your carbohydrate needs will go up during a work capacity block! If you have found yourself craving carbs during this block, your body is telling you something. Don’t be afraid to add a little extra to each of your meals! You can also add in some carbs throughout the day as snacks. Here are our go-to carb sources:
- Fruit
- Potatoes
- Rice
- Rice Cakes
- Cereal
- Quinoa
- Tortillas/bread
Focus on well-balanced meals and listen to your body. If you’re looking for more specific guidance, reach out to us. We offer nutrition coaching throughout the year and we would be happy to send you details.