Whether you're lifting, running, recovering, or training, the foods you eat directly impacts your results. At Custom Fit SF, we believe that pairing smart training with personalized nutrition is the fastest and most sustainable path to progress.

Below are a five practical nutrition tips to help you get the most out of your gym sessions—and a few ways we can support you with a customized plan.

1. Prioritize Protein Timing and Quality

Muscle is built in the gym, but repaired and grown in the kitchen. Aim to include 20–40 grams of high-quality protein within 60 minutes after your workout. Great options include:

• Eggs and egg whites
• Greek yogurt or skyr
• Protein shakes or bars
• Lean meat or tofu

Pro Tip: Consistent protein intake (roughly 0.7–1g/lb of body weight depending on the individual) is more important than consolidating intake to only on one or two meals.

2. Don't Skip Carbs

Carbohydrates fuel high-intensity training and are the body's prefered source of energy. Carbs replenish glycogen stores and help you push harder and recover faster. Aim to include complex carbs like:

• Oats, sweet potatoes, or quinoa for sustained energy
• Fruits, rice, or sourdough toast for quick fuel

Need help creating a fueling strategy? Book a free 20-minute consult with our dietitians →

3. Hydration = Performance

Dehydration by as little as 2% of your body weight can impact strength, energy, and endurance. Drink water throughout the day—not just during your workout. For longer or sweat-heavy sessions, add electrolytes.

Endurance athletes that are looking for an extra edge? Check out our other blog on The Power of Nitrate-Rich Food on VO2 Max and Performance

4. Eat Enough to Match Your Goals

Under-eating is one of the most common mistakes we see—especially in those trying to "lean out". If you're under-fueling, you'll likely feel sluggish, stall progress, and even lose muscle in some cases.

Our dietitians utilize DEXA scans and RMR testing to determine your exact calorie needs so you can train smart and eat with confidence.

Check out our New Client Special for the best combo of training, nutrition, and testing.

5. Focus on Consistency, Not Perfection

You don’t need to hit every macro on the dot or eat "clean" 100% of the time. What matters most is the pattern over time: eating enough quality food, staying hydrated, and fueling appropriately around your workouts.

Want support from a team that actually understands how to personalize a plan that fits your body, schedule, and goals?

Start with a free 20-minute nutrition consult →

At Custom Fit SF, we combine personal training, expert nutrition coaching, and precision testing to help you reach your fitness goals faster—without the guesswork.

Explore our New Client Special or Book a free consultation to get started today.

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