October 23, 2023

Nutrition Timing: What to Eat Before and After Lagree

Nutrition Timing: What to Eat Before and After Lagree

By Danielle Rosario 

Imagine spending weeks or even months training — working your booty off to get that sculpted Lagree bod. But every time you look in the mirror, the results are minimal. Something isn’t adding up. You know the science behind Lagree and that it works. You know that if you want to change your body fast, Lagree is the optimal workout. So what’s happening?

You also know that changing your body involves both consistent exercise and a healthy diet. But you’re pretty darn disciplined when it comes to avoiding junk food and sweets. Seriously, you’re stumped. It doesn’t make any sense….

It’s not just about proper nutrition, it’s about knowing what to eat before a workout and what to eat after your workout. And timing is key. 

We’ll talk about the importance of nutrition timing and help you figure out what to eat before and after Lagree. This is the secret behind achieving optimal results both during and after your workout.

What You Should Eat Before a Lagree Class

Pre-workout nutrition is important because it will affect how well you perform during your workout. You want to make sure you’re fueling your body properly. 

What would happen if you put regular gasoline in a car that required diesel fuel? I’m no car expert, but I know that wouldn’t be a wise choice. If the car even runs, it’s going to have issues. 

Think of what you eat in the same sense. You won’t have the energy to perform at your best if you're not eating nutrition-dense foods. Eating the right foods helps you power through your Lagree class but also helps reduce muscle fatigue and supports muscle recovery.

Ideally, you should aim to eat about 1–2 hours before your workout. If you want to indulge in a larger meal, eating 3–4 hours before is better. A combination of healthy fats, protein, and carbohydrates is a safe bet.

If exercising in the morning is your jam, waking up to eat an hour before your workout is great, and you can opt for a lighter meal. Grab the carbs here — they’ve been proven to help you perform for a longer duration and at higher intensities. 

Great pre-workout options include:

  • A banana
  • Whole grain toast or cereals
  • Yogurt
  • Juice 

Be careful of your portion size. In general, eating too much before exercising can result in feeling sluggish. Also, it’s best to stay clear of too much fiber or high-fat foods to avoid upsetting your stomach before your workout. 

Stay Hydrated During Class 

Just as what you eat before and after Lagree is crucial, let’s not forget about hydration. Up your water intake before, after, and during class. Dehydration can be very dangerous. And when you’re doing a high-intensity workout like Lagree, staying hydrated is even more important. 

Water. Water. Water. Make H2O your bestie. The American College of Sports Medicine recommends that you drink about ½ to 1 cup of water every 15–20 minutes during your workout. So this would mean somewhere around 1 ½  to 3 cups for a Lagree class is a safe goal. Of course, this is a general guideline and should be adjusted based on certain factors, such as your body size.

Bored with regular water? You could also opt for a low-sugar sports drink to mix things up. This is a good way to replenish your electrolytes. Plus, you get an extra boost of energy from another carb source. If you like coconut water, you have another excellent option here because it’s packed with natural electrolytes.

What to Eat After a Lagree Class

Post-workout nutrition is important, especially regarding high-intensity endurance exercise. Therefore, what to eat after a Lagree class should be given some thought. Think of it like this — you just put all this energy into a challenging workout. You're not optimizing your workout results if you don’t choose the right foods after exercising. 

In other words, post-workout nutrition is just as important as your workout if you want to see changes in your body. 

You put all that effort into a killer workout — how frustrating would it be to find out that your muscles are breaking down because you didn’t create the time to plan a nutritious meal after your Lagree class? 

Timing is key. Eating within 30 minutes to an hour after class is best — the sooner, the better. Go for the protein and carbs here. 

The period immediately following exercise is when muscle protein synthesis occurs. This is when your body is most efficient at using protein to build new muscles and prevent your existing muscles from breaking down. Carbohydrates are also essential because they help restore your glycogen levels, which become depleted post-workout. 

Life is chaotic, and eating a full meal right after a Lagree class might not be in the cards for you. So be prepared and have ready-to-go post-workout snacks on hand. Aim for 10 grams of protein at the very least, and double or triple that for your carbs. 

Here are some great ideas for post-workout snacks:

  • Plain Greek yogurt with walnuts and honey 
  • A whole wheat tortilla with hummus
  • Apple slices with peanut butter
  • A fruit smoothie with protein powder
  • Hard-boiled eggs with whole-grain toast and fruit
  • Flavored kefir 

I like to keep a protein bar or almonds with me at all times. A handful of nuts is a great way to avoid skipping out on your post-workout recovery snack. And they don’t need to be refrigerated, which is a plus. 

Just keep an eye out for added sugars. Avoiding foods that are high in sugar and highly processed is best. Typically, the shorter the ingredient list, the better. 

Consider Taking Supplements

With a busy schedule, always getting the proper nutrients your body needs can become challenging. Using supplements is a great way to enhance your performance during your workout and expedite recovery. 

For all my Lagree enthusiasts out there who want to take your workout and nutrition to the next level, consider the following supplements:

  • Creatine: increases muscle mass, strength, and power and delays fatigue 
  • Omega 3-fatty acids: aid in reducing inflammation and joint discomfort
  • BCAAs (branched-chain amino acids): help to reduce muscle soreness and promote recovery
  • Beta-alanine: increases muscular endurance and exercise capacity and reduces fatigue
  • Multivitamins: help you get all the necessary nutrients your body needs

While supplements are often recommended to be taken before a workout, creatine is even more effective post-workout. 


Depending on your specific dietary needs, what to eat before or after Lagree may vary. These are general guidelines. As always, be sure to check with your doctor or a professional regarding nutrition choices and supplements before making any changes to your diet.

Remember, it’s not just what you eat before and after Lagree, it’s when you eat. The timing of your pre-workout and post-workout nutrition choices greatly affects the results you get from your workout. 

Make a couple of good choices today. One, sign up for your first class. And two, prep healthy meals and snacks and schedule them around your class!


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