The Ultimate Pre- & Post-Workout Nutrition Guide
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The Ultimate Pre- & Post-Workout Nutrition Guide
ThermaBand Official Blog
Hey, ThermaBand fam! Whether you’re crushing weights, sprinting intervals, or flowing through yoga—peak performance starts with nutrient timing. Today, ThermaBand reveals the 3-Hour Golden Window Strategy, battle-tested by thousands of our members and backed by science.
1. 3 Hours BEFORE – “Engine Warm-Up”
Goal: Glycogen loading + laser focus + injury prevention
| Time | ThermaBand Recipe | Key Macros |
|---|---|---|
| -3h | ThermaBand Protein Oats 50g oats + 1 banana + 1 scoop ThermaBand Whey | Carbs 45g · Protein 25g |
| -2h | Energy Gel Shot (ThermaBand BCAA Gel) | BCAA 5g + electrolytes |
| -30min | Caffeine Kick (½ scoop ThermaBand Pre-Workout) | Caffeine 100mg + beta-alanine |
Pro Tip
- Choose low-GI carbs to avoid blood sugar crashes
- Toss everything in the ThermaBand Smart Shaker — ready in 3 seconds flat!
2. DURING Workout – “Real-Time Fuel”
Dilute ThermaBand Intra Drink in a 500ml bottle
- Maltodextrin : Fructose 2:1 ratio → optimal gastric emptying
- 4 electrolytes (500mg sodium, 120mg potassium included)
Sip 150ml every 45 mins → 87% cramp reduction (ThermaBand internal study)
3. 3 Hours AFTER – “Super Compensation Window”
0–30 min: Anabolic sweet spot 30–120 min: Muscle protein synthesis peak
| Time | ThermaBand Golden Recipe | Ratio |
|---|---|---|
| +15min | ThermaBand R1 Recovery Shake 30g whey + 40g dextrose + 5g creatine | Protein:Carb 1:1.3 |
| +90min | Salmon Poké Bowl (150g ThermaBand salmon + 100g quinoa) | Protein 35g + omega-3 |
Science Bite
- ≥3g leucine = 220% mTOR activation (ISSN 2024)
- ThermaBand R1 uses hydrolyzed whey → 43% faster absorption
ThermaBand 3-Second Nutrition Routine
- Morning → Dump oats + whey into Smart Shaker
- Pre-Workout → Half scoop Pre into the same shaker
- Post-Workout → Shake R1 → 15 sec recovery fuel
This Week’s ThermaBand Challenge
#ThermaBand3HourChallenge
- Follow the exact timing for 5 days
- Post before/after photos + body comp changes on Instagram
- Top 3 winners get 1 month of ALL ThermaBand products FREE!
ThermaBand – “3-Second Nutrition. 3X Performance.” Never miss the moment your muscles crave.
ThermaBand designs science-backed nutrition. Every product is NSF Certified for Sport®