Quick Guide to Bigger Gains

After putting in time and effort at the gym, the last thing you want to do is miss an opportunity to maximize gains. Making the most of your workouts requires consistency and planning. Ensure you are on track with our Quick Gains Guide:

Fuel Frequently

Eat 5-6 meals (evenly spaced throughout the day) to ensure ample energy for giving 100% at the gym and for supplying your body with a steady stream of essential fuel to support growth. In addition, regular eating lessens cravings and hunger pangs so you make healthy eating choices rather than raiding the pantry!
*Aim to make breakfast and your post-workout meals a little larger to give your body extra fuel when it needs it most.


Pre-workout is an important time to gear up with easy-to-digest and readily available protein that will prevent muscle breakdown and stimulate muscle growth. Protein should be combined with a slow digesting carbohydrate to fuel your workout. As a general rule, aim for 15-20 grams of protein combined with 20-40 grams of carbohydrate.
*A scoop of whey protein with BCAAs mixed in a cup of cooked oatmeal is a great option.


Your body’s enzymes are activated and ready to rapidly replenish glycogen stores with the help of fast-acting carbohydrates such as fruit, potatoes, a sports drink, or a bagel. Insulin released in response to fast-acting carbohydrates plays an important role in transporting amino acids and glucose into cells, and in blunting the release of catabolic (breakdown) hormones. In addition to fast acting carbohydrates, fatigued muscles require an immediate source of amino acids to support repair and growth. Depending on your needs, you may need at least 30-40 grams of protein and 30+ grams of carbohydrate.
*Complete Nutrition’s Rezzerect Post-Workout is a convenient option for refueling immediately post workout.


Staying hydrated is important not only for supporting growth and promoting pumps, but also for peak performance during workouts and for detoxifying your system. Your hydration needs may vary depending on a variety of factors. In addition, foods you eat and other beverages can contribute to your hydration status. As a general rule, you should drink a half to one gallon of pure water daily.

Focus on quality growth

Gaining quality growth requires additional calories, but where those calories come from is important for promoting a lean body composition and avoiding unwanted weight gain. Your diet needs to be composed of nutritious foods that support your health including lean protein, whole grains, fruits and vegetables with healthy fats used sparingly.

Use these tips to help maximize your gains. Stay focused on consistency in order to be at the top of your game in and out of the gym. Progress is 20% of your efforts in the gym and 80% of those in the kitchen. While lifting consistently is huge when you are trying to maximize your gains, eating right is key to unlocking your fullest potential.


Sarah Mattison Berndt, MS, RD, CD
Owner Fit Fresh Cuisine & Hybrid Athletic Club

Stay Updated!

Keep up to date on the latest recipes, promotions and fitness tips!

Older Post
Newer Post
Close (esc)

We're giving away a FREE month of Protein Coffee!

Every month someone wins a FREE MONTH of delicious protein coffee! YUM!

Subscribe and Win!


Shopping Cart

Your cart is currently empty.
Shop now