Ready to hit the gym? Mustering the motivation to go is half the battle—you still need to prep with proper nutrition, which is often easier said than done. And don’t (read: please do!) get us started on post-workout recovery!

The things you consume before, during, and after working out set you up for success. But with so many foods to choose from, it’s easy to miss out on the things you really need. Here’s a cheat sheet to help you make healthy choices to power your active lifestyle!

1. Hydrate Right

Do you know how much water you need each day? It’s probably a lot more than you think! 13 cups a day for men and 9 cups for women on average. And if you’re active, you may need even more.

Before you head to the gym, it’s a great idea to hydrate with water. After all, our bodies are around 60% water. But water alone may not get the job done. Hydration often goes hand in hand with electrolytes.

Electrolytes help your muscles contract, but while you workout you also release them in your sweat. That’s why athletes, in particular, benefit from beverages with electrolytes.

You can find electrolytes in many different foods and drinks. The most common kinds of electrolytes are elements you’re probably familiar with:

• Sodium
• Chloride
• Potassium
• Magnesium
• Bicarbonate
• Phosphate
• Calcium

You can get your electrolytes and hydrate at the same time with a sports drink, but there are other options if you prefer lower sugar content. Like adding a pinch of salt to plain drinking water. Just a pinch though! Not enough to taste. Sodium helps regulate the water in your body and keeps nerves and muscles working properly. You can also eat your electrolytes through foods like leafy green vegetables, fruit, dark chocolate, fatty fish, nuts, and seeds.

2. Prep with Carbs

You’ll also need energy to fuel your workout. Eating a snack with healthy carbs an hour or two before you hit the gym can help you kick your workout up a gear. Complex carbs, like whole grains, give you immediate energy—but because you digest them slowly, that energy can last throughout your workout. They can also increase your stamina, working as fuel for athletic performance.

All carbs aren’t created equal though. Processed and refined grains and snacks with high sugars won’t give you the same benefits as high-quality carbs. Focus on whole foods and grains like these for a lasting energy boost:

3. Prioritize Protein

If carbs are for fuel, protein is for growth…of your muscles and strength, that is! While eating healthy carbs gives you the energy needed to power through challenging workouts, you also need proteins after you hit the gym to help your muscles develop and get stronger.

When you workout, your muscles get microscopic tears—which is completely normal. This is how muscles build strength and also why you might feel sore after a workout. The harder you work out, the more sore you’re likely to feel.

Having a protein-packed snack or meal after the gym helps your muscles rebuild and recover. Your body can use the protein you eat to help heal these tears and even prevent or relieve soreness from working out.

Not sure how to add a protein-filled snack after you hit the gym? Here are some delicious choices:

4. Drink Beet Juice

Want to know our secret for the perfect workout? Beet juice! It’s packed with so many nutrients that can help you prep before, power through, and recover after your workout.

Beet juice is easy to add to your routine with Organic Beet Juice Powder. It’s cold-juiced and low-temperature dried, making it highly potent to preserve its great taste and nutrients!

There are lots of natural nitrates in beet juice, which your body can convert to nitric oxide. Nitric oxide promotes vasodilation, which is when your blood vessels relax, allowing for more efficient circulation. As oxygen and nutrients are more efficiently delivered to your muscles, it enhances your stamina so you can perform at your peak!

While you work out, you need to keep hydrated. Which makes beet juice powder a great choice – you can add it to your water and it has electrolytes like potassium to support muscle contractions throughout your workout.

Potassium is also helpful for post-workout recovery because it helps synthesize protein. Your body can use synthesized protein to repair your muscles so you can get back in the gym sooner.

Simplify Your Workout Routine

Beet juice ticks off all your needs before, during, and after a workout. It’s like the cheat code to a simple, sustainable active lifestyle. Getting more in your diet is easy and convenient with Organic Beet Juice Powder. Simply add a teaspoon to 6-8 oz of water or your morning smoothie, blend, and go!