Nutrition Tips for People Who Exercise Regularly

Maybe you are training for an event or have a specific goal for your regular exercise routine. If so, you probably have established a nutrition program or have worked with our team of fitness experts


Or maybe you are a regular exerciser who is here for the love of the gym or the endorphin rush of knowing that you just got a BP. Either way, when, how and what you eat has a serious impact on your stamina, your ability to achieve your goals and your recovery. 

Timing When You Eat

If you are exercising for less than 2 hours, there is no need to snack during your exercise. To ensure that you have the best workout possible, it is best to eat a minimum of 2 hours before  you workout. The exact amounts of carbs, fat and protein you need will depend on your diet plan and whether you are an endomorph, ectomorph or mesomorph body type – what is true for everyone is that you will need a meal that is a mix of all three going in. After your workout, you’re going to want to top up your protein for muscle repair, your slow release carbs for energy release and look at your hydration. By hydration, we don’t just mean water only – you’ll need to replace the electrolytes lost through sweat. 

What You Eat

It’s common to focus on macros when we think about nutrition for exercise but your micros – micronutrients i.e vitamins and minerals – can be the difference between an exceptional workout and recovery and an average workout with slow recovery. As mentioned replenishing your electrolytes – salt, potassium, magnesium, calcium, chloride – are critical for rehydration. Essential vitamins including Vitamin C and D are needed for healthy bones, Vitamin C, D, Zinc are needed for a healthy immune system which can be suppressed by long periods of exercise. Zinc and Biotin are needed for healthy cells and recovery. While B9 (Folic Acid), B12 and Iron are needed for energy and oxygen transport. Low iron can be common in active exercisers and can affect your stamina, leaving you feeling tired and unable to focus. 

How You Eat

How you eat is probably the missing piece in most blogs about nutrition for regular exercise. By rushing through your meals, timing them badly or over snacking you can really undo the benefits of your carefully thought out plan. When we exercise our body temporarily goes into fight or flight mode – this helps us get our adrenal up for an awesome workout. But in fight or flight our body is not digesting food it’s focused on sending as much oxygen and energy to our muscles as possible. That’s why it’s important that before and after exercise, we chew our food thoroughly and eat in a calm environment – not on the run or in front of a screen. This allows our body to go into rest and digest mode where it can turn our food into fuel and make the most of our macro and micro nutrients. 

How to Make the Most Out of Your Sessions With a Personal Trainer


Over 41 million Americans currently have a gym membership. However, only around 100 million of these individuals go to the gym on a regular basis. If you have made a resolution to slim down and tone up, a gym membership is a great investment. Choosing the right gym will require you to do some in-depth research. 


Ideally, you want to choose a gym that can offer some one on one help. Working with a personal trainer is a great way to reach your fitness goals. While you may have a bit of anxiety about working with a personal trainer, you need to push through and do it.  

Keeping It Honest

Your personal trainer should be viewed as your partner. In order to make this relationship thrive, you will need to be honest and transparent with your personal trainer. In most cases, a personal trainer will want you to stick to a good diet. Without a healthy diet, all of the work you put in at the gym will be basically for nothing. If you are supposed to be following a diet plan and don’t, try to avoid lying to your personal trainer. 

It is best to come clean and tell them about the problems you are having. They will be able to offer some suggestions regarding what you can do to stay motivated and on track. In the beginning, staying on a diet and a rigorous workout routine will be hard. However, as you start to see gains, you will become more motivated. Also, the longer you workout and eat healthy, the more it will become second nature and a way of life. 

Let Your Trainer Know Your Goals

When first meeting with a personal trainer, you will probably get questions about what your goals are. Knowing what you want to accomplish from a fitness standpoint is important. For instance, if your main goal is to lose weight, then the trainer knows to schedule more cardio. 

However, if you are more interested in toning up and building muscle, your trainer may focus heavily on weight training. The overall effectiveness of the fitness program your personal trainer devises hinges on the information you provide them. This is why being honest and forthcoming about what you want is crucial. With the help of a great personal trainer, you can have fun and work up quite a sweat

Try to Avoid Overdoing It

On your first day with a personal trainer, you may forget about the limitations your body has. While your personal trainer will be looking for signs of fatigue, they may not spot it every time.  Overdoing it on the first day can result in lots of aches and pains the next day. The last thing you want to do is take yourself out of commission this early in the game. By working with a personal trainer, you can develop a fitness plan that is both effective and customized to fit your needs and body type.

Looking For a Great Gym? 

If you are looking for a gym with a great reputation and talented personal trainers, contact Raw Fitness today. 

“In The Know” Nutrition For Weight Loss

“In The Know” Nutrition For Weight Loss

Have you ever felt frustration with the whole process of pursuing your health and fitness goals?

We at Raw Fitness have broken down and simplified the process by breaking down success into 3 distinct categories.

  • Movement Mastery
  • Mindset Mastery
  • Meal Mastery

In order to be successful you will need all 3. Today's lesson focuses on what may be the greatest source of frustration, confusion, and hindrance to seeing your clothes fit the way you want and having the scale tip in your favor: Nutrition aka Meal Mastery.

Natalia eats, drinks, lives, sleeps, breathes helping others to be successful with their Meal Mastery.

If you want to get out of the rat race of mustering up enough motivation to stay away from "bad foods" or forcing yourself to eat "good foods" then watch this video on a concept we call "Structured Flexibility" 

I'm warning you right now, get ready to get off the hamster wheel and find the true way to achievable and sustainable results. This video is a game changer.

Overcoming Gym Related Anxiety

Overcoming Gym Related Anxiety

Hopefully you have visited our gym or perhaps even this website because you have worthy fitness goals.

Perhaps you are one of the many people who may feel anything from a light case of butterflies walking into a gym environment, all the way up to a full blown panic. Or perhaps it's somewhere in between.

The obtrusive thoughts of: "what if I look stupid?", or "what if I can't do it?", or even "what if my muscles start to burn and I get out of breath and I don't like the way it feels?" can be a much more negative experience than the workout itself. 

So whether you are highly debilitated by this, or it just steals a little of your joy, the encouraging reality is that we have the capacity to learn and grow and change as humans.

You, as many have before you including myself, can overcome this and not let is stand in the way of you making your comeback, whatever that may look like for you.

Would 10 minutes of your time be too much to ask in order to launch you into some serious forward momentum in dealing with your anxieties, both in the gym and out?

Good! Because I actually only need 6. Check out the video below and as always, we welcome any comments you feel comfortable bringing to the table.