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What to Eat Before and After a GT12 Session to Lose Weight

Each season, our cravings change. In the winter, you want warming soups and stews or cozy bowls of oats. Whereas we crave hydrating and cooling foods like fruits and raw vegetables in the summer. And there is a reason for that.

At one time, we didn’t always have access to food so easily. We only ate what was being grown at the time or hunted. Our digestive system thrives when we are eating seasonal foods.

But which ones should we be eating during these transition seasons?

Despite commonly seeing members and clients skipping or skimping on meals in an effort to lose weight, the key is actually the opposite – we need to fuel and feed our bodies effectively in order to have the energy and minerals to train at the right intensity, and to recover properly. 

I was super excited to get a chance to write on the subject of nutrition as it’s a huge passion of mine! Make sure to take the time to ask your GT12 trainer to set you up for a nutrition consultation where he/she can sign you up to our nutrition platform dotfit.com. This platform has been a huge benefit for my client’s training and nutrition program.LEARN MORE ABOUT GT12

That being said, let’s talk about food.  A big part of what I do as a trainer is help my clients create a healthy relationship towards food.  If you look closer at the subject, we don’t really want to just lose just ‘weight’ but rather we want to lose body fat while retaining lean muscle tissue.


This may show a decrease in the number on the scale, but it’s not just losing weight for weight’s sake. It’s a lightening of the body’s fat stores whilst increasing strength and stamina. In order to do this, we must look at food as fuel; food as function, and not as an afterthought.

As the saying goes, “failing to plan is planning to fail”, so if we don’t have a plan around what we are going to be eating on a given day, we will tend to grab a poor choice in a last ditch effort to get calories. These last minute choices are seldom helping us reach our goals, and bring with them unwanted refined sugars, fats and empty calories.

Okay, so you’re killing it in your GT12 session, and you’re building that lean muscle tissue. You’ve burned a ton more calories due to the high-intensity nature of the GT12 circuit training. Half of the hard work is done! Now for an equally important part - your muscles need fuel both before and after to optimize your performance and recovery.

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Recovery is the true key to progressing in your fitness. Now remember, DO NOT skip the meal before your class!  Eat approx. 1 hour before the class with nutritionally dense foods to fuel the workout. Have a post-workout shake immediately after, and then eat a complete meal within about a 1 hour post-class. This will ensure you are feeding the depleted muscles, and to bringing in the materials needed for your body’s recovery right when it’s needed the most!

My Preferred Pre-GT12 Meal (about 1 hour before)

  • Plain Oatmeal approx. 1 cup dry (I like to use the quick oats so you only have to add boiling water)
  • 1 TBS pancake syrup (for flavour and a small amount of sugar)
  • 1 cup Egg whites – scrambled (I will actually blend the egg whites in with the oatmeal all in one bowl!)
  • 1 TBS olive oil (healthy fats are key here, and this will slow the digestion and limit the insulin spike)

Post-GT12 Shake (have immediately after)

  • 1 cup Grape juice (the sugars are important after the workout to replenish the glycogen in the body)
  • 1.5 scoops of Dotfit Whey smooth
  • 1 cup Skim milk

*add your Creatine, Aminos, Glutamine, etc. here to maximize absorption.


My preferred Post-GT12 Meal (within 1 hour after)

  • 1 cup white rice
  • 6oz fish (either wild cod or salmon)
  • 1 cup steamed broccoli
  • 1 TBS olive oil (again, this is important healthy fat that will accelerate muscle growth and promote your body’s ability to burn fat for fuel)

In case you do not have all the above prepped, you can go for option #2:

  • 1 cup Cottage Cheese
  • 1 banana
  • .5 Oz of Walnuts

I hope you found this article helpful, again do not hesitate to reach out to your Steve Nash GT12 trainer for more information, and make sure to get your nutrition consultation to be registered onto the dotfit.com platform!

This will really take your fitness program to the next level with: Food logging, calorie tracking, macro nutrient tracking, meal plans, workout programs, professional supplement programs and so much more!!

Need guidance on how to tailor your diet to your fitness goals? Book a FREE nutritional consultation today! 

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