The Real Deal on Nutrition: Key Takeaways from Our Seminar with Sarah Starr, RD

Earlier this month, Registered Dietitian Sarah Starr dropped some nutrition knowledge at the gym. She focused her talk on nutrition to optimize all you do int he gym. Below are the highlights that matter most for your training, recovery, and results.

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How to Build a Performance Plate

If your goal is to fuel workouts and recover stronger:

   •   ½ plate whole grains – your primary fuel source

   •    ¼ plate+ protein – essential for muscle repair and growth

   •    ¼ plate fruits and veggies – packed with nutrients for recovery and performance

   •   Add healthy fats – think olive oil, nuts, seeds, avocado

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Looking to lean out without losing strength?

   •   ½ plate non-starchy vegetables – fiber and volume to keep you full

   •   ¼ plate whole grains – yes, carbs still belong here

   •   ¼ plate+ protein – non-negotiable

   •   Add some healthy fat – helps keep hormones in check

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The Importance of Each Macro

Carbs aren’t the enemy. They give you energy, boost fiber intake, and help you train hard.

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Fat isn’t bad. It’s essential for hormone health and keeping your joints feeling good. The source matters, though. 

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Protein is your best friend.

   •   Go for whole food sources like meat, eggs, and fish. Protein shakes are fine for a protein boost.

   •   Aim for 30g per meal and post-workout.

   •   Minimum: 0.5g per pound of body weight per day (that’s 75g for a 150-lb person). If you’re under-eating, start there and bump it up each week to get to…

   •   Ideal: Closer to 1g per pound if you want to gain or retain muscle.

Pro tip: the more diverse your diet, the better your gut health. Eat a variety of different meats, fruits, vegetables, whole grains and fats.

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Fueling Around Your Workout

Before you train:

Eat 1–3 hours before. Focus on carbs + protein, something easily digestible.

Quick idea: a banana + protein shake.

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Right after training:

In the first 15–60 minutes, grab a snack with 20g+ of protein and some carbs to kickstart recovery. (Note: if this isn’t possible, don’t stress, just get a solid meal in as soon as you can.) 

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Then 3–4 hours later:

Eat a meal with 30g+ protein, carbs, and some fat to keep progress moving forward.

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Hydration Matters

Start your session right: Drink 8–12 oz of water before your workout. 

Hydration = better energy, better recovery, better results.

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Got questions? We are here!