Exercise is a critical component to long-term health and vitality. Not only does it assist in building lean muscle, burning body fat and trimming your waist line, it feels good and gives you more energy for a healthier, happier, longer life.

When you choose to exercise during Level 1, it's important for you to supplement your activity with additional foods and overall protocol so the body does not go into starvation mode. 

***If you eat too little when you exercise, weight loss can actually stall, so this is an important consideration.***

When you exercise, your muscle fibers tear apart, and they come back stronger as they repair. However, your body requires protein to repair your muscles, which is why we recommend having a little extra food either before or after your workout. This will give your body the nourishment it needs to repair that muscle. 

Be sure to talk to your coach about how to best incorporate Activity Fuels and specific adjustments based on your individual exercise plan. This Activity Fuel list is also available in our Members Area of the website located on the Level 1 baseline food list.

Activity Fuel

Recommendation: Add an item from the Activity Fuel list about an hour before or an hour after your workout. If you are experiencing fatigue and low energy throughout the day, either from your workouts or high activity day, these are great to add in with one of your fruit snacks. 

  • mixed berries topped with chia seeds

  • cottage cheese

  • whole hard-boiled egg

  • handful of almonds or walnuts

  • avocado, cucumbers, salsa with grilled shrimp or chicken for mini-meal

  • Sweet potato 

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

  • tofu added to smoothie

Healthy Fats

Recommendation: Although it's better to stick with just protein before a workout, If you are finding you are still hungry, having a little extra healthy fat during lunch or dinner will really help keep you nourished and energized.
Here are a couple options: 

  • avocado, olive, flax or hemp oil, saute with grape seed or coconut oil with lunch and dinner 

  • Bragg Healthy Vinaigrette or Ginger Sesame salad dressing at lunch and dinner

  • 3 egg-white omelette with veggies and avocado for breakfast

  • Level 1 smoothies with hemp or chia seeds for breakfast

  • Warm quinoa, topped with fruit and nuts, cinnamon or pumpkin pie spice for breakfast


Recommendation: Water is obviously very important for hydration and assisting in the removal of toxins from the body. But, too much water may also remove electrolytes which are essential for maintaining muscle and nerve function.

The goal is to drink approximately 60-80 ounces of water a day unless otherwise recommended by your doctor. If you are not at that 60-80 ounce goal, we suggest building up slowly to prevent flushing out your electrolytes. A great way to do this is by adding an extra half cup of water each day until you are at your goal.

Increase and replenish electrolytes by adding in 16 ounces (0.5 Liters) of 100% organic coconut water to your daily routine. Coconut water is definitely an acquired taste, but is jam packed with several key nutrients.  

Click here for some Betr Coconut Water Recipes to try!


Recommendation: You are now feeding your body nutritious foods that is knows what to do with and how to digest. So when expending large amounts of energy you will need to provide your body with even more fuel. Double up your portions the day before a big workout and continue to eat until you are full and satisfied after every meal and snack. If you get hungry throughout the day always reach for extra fruits, veggies or protein activity fuel. Always keep a bag of unsalted almonds on hand in case of an emergency! 

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