I put together a one-page handout you can give to clients to help them show up fueled and recover faster: 1 g/kg carbs 2–3 hours pre, 400–600 ml fluid 30 min pre with 300–[redacted] sodium per hour during longer sessions, and 25–35 g protein within 45–60 minutes post. If you want the editable template to brand for your gym, reply and I’ll send it — simple tool that turns good sessions into great ones.
Drives me nuts when clients show up under-fueled; what’s worked is a rice krispie treat + banana to hit about 1 g/kg 2–3 hours pre, and 500 ml water 30 min pre with a pinch of salt. I agree on the ‘25–35 g protein within 45–60 minutes’ — only tweak is bumping sodium to about [redacted]/hr for heavy sweaters. Can you DM the editable so I can brand it for my semi-private crew?
For my 6 a.m. crew, 1 g/kg isn’t happening, so I use a simple plan: 20–30 g quick carbs on waking (applesauce pouch + a few pretzels) and 6–8 oz sports drink during the warm-up — “top off the tank.” For sensitive stomachs, swap pretzels for a banana or dilute the drink, and heavy sweaters can aim closer to 300–[redacted] sodium per hour. I’d love the editable template to brand for our gym.
Borrowing @marieg434’s point, I have clients do simple pre/post weigh-ins for a week and adjust their bottle so they finish within about 1% of start weight; if they get sloshy or crampy we either dilute the mix or add a pinch of salt — mind sending the template?
Quick tweak that’s worked for me: I add an ‘in case you forgot’ box with two gas-station combos (8–12 oz chocolate milk + a fig bar, or a bottled smoothie + pretzels) so busy clients still hit the basics; for sensitive stomachs I choose low‑fat swaps and keep sips cool. I’d love the editable to brand for my gym. It’s the glove‑box spare tire for fueling.