Exercise is a critical component of long-term health and vitality. Not only does it assist in building lean muscle, burning body fat, and trimming your waistline, it feels good.

It gives you more energy for a healthier, happier, longer life.

If you exercise or have a very active day, you should supplement your activity with energy-filled foods.

When you exercise, it causes tiny tears in your muscle fibers. The muscles repair and come back stronger and better able to handle the strain of physical activity.

Why we replenish

The repair process requires protein, which is why we recommend having a little extra food either before or after your workout.

These protein-rich foods will give your body the nourishment it needs to repair that muscle.

Without the necessary protein for a healthy repair process, your body can have a stress reaction, starting an unhealthy cycle of inflammation.


Your body is working hard for you, treat it well and fuel it properly.





Activity Fuel

Add an activity fuel of your choice within an hour before or after your workout. It can either be paired with a snack or meal or enjoyed on its own.

  • Quinoa

  • Cottage cheese

  • Egg

  • Almonds

  • Walnuts

  • avocado

  • Sweet potato

  • 2-3 TBSP chia seeds added to water as a protein drink





Nourish your body

Now that your body is healing and learning to function at its peak, it can better handle healthy, nutritious foods.

When expending large amounts of energy, you will need to provide your body with even more fuel.

If you get hungry throughout the day, reach for extra fruits, veggies, or a protein booster.

Always keep a bag of unsalted almonds on hand in case of an emergency!

Your body is healing, and as it heals, hunger is its way of telling you what it needs.

When you're following the Betr Plan, the Level 1 food list, including activity fuel, is designed to meet your body's energy requirements.

Betr isn't about hunger or starvation. It's about fueling health! Don't let your body's gas tank get low. Support activity with healthy, energy-rich foods!

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