Eat the Right Way, Train the Right Way: What to Eat Before and After Functional EMS Training

30 October, 2019

Eat the Right Way, Train the Right Way: What to Eat Before and After Functional EMS Training

Eat the right way, train the right way: what to eat before and after functional EMS training.

When burning energy, it is essential that you feed your body the right nutrients before and after a workout irrespective of whether you are running a marathon, training in a conventional gym or especially when engaging in a functional EMS fitness session.  

When training using EMS technology, many calories are burnt in a little amount of time. To optimise results post-workout, you must pay close attention to what you are eating and drinking. This consciousness will ensure a controlled and balanced diet while simultaneously assisting you in reaching your fitness goals.  

As functional EMS training is an intense workout and uses a large amount of energy, it is critical to remember to NEVER train on an empty stomach. Your body must be well-fueled before training. In addition to this, it is also equally important to ensure that your body is well maintained afterwards to repair and retain muscle growth, guaranteeing results.  

Why living in Sydney makes it difficult to decide what to eat before your EMS training fitness session

The right nutrition can help your body perform better and recover faster, increasing the effectiveness of EMS training. You must be fueling your body with the proper nutrients before your workout, providing you with the strength and energy needed.  

The hustle of Sydney often makes it difficult for the everyday person to make a healthier decision when it comes to food choices. The city’s fast-paced, non-stop nature can often stand in the way of making a wholesome choice when it comes to food on the go. In addition to this, the city’s heritage, culture and tourist appeal have made the city very expensive for some, in comparison to other cities.  

With this, healthier snacks are usually more expensive and are less available from the local food store. This does not mean healthy eating should be compromised. If you are struggling for choice, here are our top 3 low-calorie quick food picks to help keep you nourished before your 20 PerFit workouts:  

  • A banana 
  • 1/3 cup of dried fruit  
  • 1 tub of natural Greek yoghurt 

When deciding what to eat, it is also important to time your pre-workout meal. Eating at the right time is essential as it prevents stomach discomfort during exercise and ensures the nutrients and energy is being used to its full capability. If you are eating a meal containing carbs and protein, ensure this is done 2-3 hours before your training session. If you are eating a small meal that is easy to digest, you should eat it 45-60 minutes before your workout.  

Supplements are also a great way to enhance and increase the effectiveness of functional EMS training, improving strength, increasing lean body mass and reducing fatigue.  

Some of the best pre-workout supplements for functional EMS training include: 

  • Creatine: increases muscle mass, muscle fibre size and strength while delaying fatigue 
  • Caffeine: improves performance, increase strength and power, helps reduce fatigue and stimulates fat burning 
  • BCAAs: assists with decreasing muscle damage and increase muscle protein synthesis

Pre-workout meal ideas to help you power through your EMS training fitness session

  • Slow-digesting carbs 
  • Producing a slow increase in blood glucose  
  • Packed with fibre, facilitating a steady release of carbohydrates into the bloodstream 
  • Steady energy supply 
  • Generates energy 
  • Slows down fatigue 
  • Increases rate of fat-nurn 
Fruit smoothies 
  • Easily digested 
  • Contains simple and complex carbohydrates  
  • Steady energy supply 
  • Avocados, raspberries and blackberries are also a high-quality protein source  
  • Provide the body with protein, fibre and carbohydrates 
  • Source of energy 
Egg Whites 
  • Protein source 
  • No fat  
  • Source of energy 
Chicken breast and brown rice  
  • Complex carbohydrates in brown rice help sustain energy production 
  • Chicken is a great protein source 


Before, after. What to eat after you’ve finished your EMS training fitness session

Not only is it important to fuel your body before your functional EMS workout, but it is imperative to provide your body with the right nutrients post-workout. After you finish your EMS training session, your metabolism is accelerated, and your body is in overdrive. Your body will need around half an hour to return to its normal state, which is the ideal time you need to refuel your body.  

Whatever is eaten after your functional EMS workout will be transported to your muscles for recovery. It is essential to fuel your body with healthy fats and stay away from processed foods. The most crucial source of fuel you are going to need is protein. Eating protein within 30 minutes after your EMS workout will replenish the energy you’ve used and will help repair your muscles, keeping metabolism levels high.  

The main goal of post-workout meals is to supply your body with the right nutrients for adequate recovery and to maximise the benefits of your workout. The following foods will are fantastic options to eat after your EMS workout as they are easily digested and promote faster nutrient absorption.  


  • Sweet potatoes 
  • Quinoa 
  • Fruits 
  • Rice 
  • Pasta 
  • Potatoes 
  • Eggs 
  • Greek yoghurt 
  • Cottage cheese 
  • Salmon 
  • Chicken 
  • Protein Bar 
  • Tuna  
  • Avocado 
  • Nuts 
  • Trail mix 


Besides eating the right foods, it is also vital to drink enough water before, during and after your workout. Hydration is crucial for ultimate recovery and results. Depending on the intensity of your functional EMS workout, you may also need an electrolyte drink to replenish sodium and potassium lost in your sweat.  

Here’s a quick recap for you to keep in mind before and after every EMS workout helping you smash out your fitness goals.  

  • Never start your workout on an empty stomach. In a rush? Grab a banana!  
  • Fuel your body within the 30 minutes after your EMS workout 
  • Protein is your best friend 
  • Hydrate. Hydrate. Hydrate!

Keep these in mind the next time you train using an EMS workout, and you will be on your way to a fit and healthy body. At 20PerFit, we offer you the very latest in training technology. In addition to this, we have an exclusive smart nutrition food guide for busy people.  

Do you want to learn more? Contact us on 1300 202 073 or shoot us a message! 

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