VCF Athletics offers classes seven days a week for every age range and skill level. From “Burn” (think bootcamp style), to both Olympic (“Weightlifting”) and power lifting (“Iron Pile”), “Gymnastics,” “Endurance,” “Recover,” and Pilates, our coaches will help you get the most out of your workouts in our welcoming and accommodating small group setting.

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VCF Athletics

Fuel up to Power up!

Written by Kristen Bell

Looking to take your workouts to the next level? Take a look at what you are consuming around the time of your workouts. Use these tips and let’s RX a workouts!

Working out first thing in the morning? Don’t go on an empty stomach. You will have a more of a productive work out if you consume a small amount of protein opposed to nothing at all. If it is hard for you to eat first thing, try having ¾ of a shake, ½ cup Greek yogurt, or 1 hardboiled egg. 10-15 grams of protein is all you need.

Working out mid day or in the evening? Plan your meals so you can get in lunch or dinner anywhere from 60-90 minutes preworkout. Getting in a meal before your workout will give you optimal energy. That meal should consist of complex carbs such as sweet potatoes, veggies, brown rice, cous cous, oatmeal, etc. Anywhere from ½ to 1 ½ cup serving with 1-2 cups veggies. These complex carbs keep you full longer and give you long lasting energy through your workout. Add 4-6 ounces of lean protein to that meal to give you the stamina you need to go hard!

Post workout is key to get in the right nutrients to fill those muscles cells to decrease soreness, build muscle mass, and increase energy. Try a whey protein smoothie blended with ½ cup to 1 cup fruit. If you can’t get in a shake, be sure to get in or 4-7 ounces lean protein accompanied with a piece of fruit of your choice. This carb/protein combo is the most effective post workout.

Want to take it to the next level? Try adding BCAA powder, Glutamine powder, or Creatine pre and post workout to repair your muscles even more.