The Impactic Sport Program Home Page


1. Hydrate! Once you’re done your workout, drink some water. If you’ve had a really hard workout try coconut water, homemade sports drinks, or watermelon juice.

2. Refuel with healthy carbohydrates, fats, and proteins. If you've completed an aerobic workout, have a meal with a 4:1 carbohydrate to protein ratio. Following a strength workout, the ratio should be closer to 2:1

3. If you live fairly close to your setting, and you can wait and consume a meal within the hour.

  • Choose whole foods that are nutrient dense and not processed. It is important to ensure adequate carbohydrate and protein in your meals.

4. If you live further away, you should pack food the night before. Here are some post-workout snack ideas:

  • Protein powder (with water or nut milk)

  • Egg salad sandwich (on wholegrain bread)

  • Cottage cheese

  • Organic trail mix (unsulphured dried fruit + raw nuts/seeds)

  • High-quality snack bars (e.g. Elevate Me, Simply Protein)


Source: Trionne Moore, BA RHN, & Dr. Melissa Piercell, ND.

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.