You’ve now attempted, or maybe even mastered, one of the most challenging workouts Tone House in New York and realized that you are much stronger than you think you are. However, your muscles are still in need of replenishment and your body is craving fuel. Now what?

The most common question I get from clients is “What do I eat before class?” and, “What do I eat after class?” This is a tough question because it will vary from person to person. Some Athletes are experimenting with intermittent fasting and show up to class on an empty stomach. Others start with overnight oats or a piece of fruit and coffee. No matter which of these matches your approach, we can all agree, what you’re eating (or not eating) will directly affect your performance and recovery.

You may be familiar with the phrase “anti-inflammatory foods”. This term describes a class of foods that reduce inflammation in our bodies. While some inflammation is good – it’s crucial for the healing process – for Athletes, inflammation is what causes our muscles and joints to ache after a tough workout. Eating a diet rich in anti-inflammatory foods will help you go the extra mile or allow you to add that extra sandbag to your sled.

What foods am I talking about? Foods that are rich in omega 3 fatty acids. Cold water fish such as shrimp, salmon, mackerel, cod and sardines to start. If you’re a vegetarian, your best sources are chia, flax, or algae. Turmeric is also a powerful anti-inflammatory, but it needs to be eaten with fat to be absorbed properly. And of course, one of my personal favorites, bone broth. Bone broth is rich in proline and glycine, both of which are full of protein, making bone broth the ultimate healing food.

Other healing foods are fruits and vegetables that are high in potassium. For example, coconut, avocado, berries, bananas and vegetables that are orange in color.  Lastly, adding ginger or cinnamon to your favorite drink or snack can facilitate the recovery process.


Questions? I’d love to work with you on creating a more customized plan. Email me at or visit to purchase and book a session with me at the House.

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