New clients! For a limited time, Get 13 Classes for $78 (only $6 per class)
Not Seeing Results? How Fitness and Nutrition Support Your Wellness Goals

The importance of diet and exercise is preached everywhere, and for good reason: both are key to living a healthy, active lifestyle. But do you know how they work together — or what the right balance between fitness and nutrition looks like? We spoke with nutrition expert Adina Gilliam, CNC, LMFT, registered dietitian at Stronger U, to break it down. In this blog, she explains how to support your body, maintain energy, and build strength through the combination of nutrition and fitness.
Let’s talk about:
- How important is nutrition in fitness, really?
- How to support your body while eating healthy and working out
- Four key factors that affect your energy — and your results
What is more important: diet or exercise?
“It’s a common question, but the answer isn’t exactly black and white,” says Gilliam. “Fitness and nutrition are both critical to your overall health, but they serve slightly different purposes.” Nutrition plays a bigger role in body composition and energy levels, and exercise improves strength, cardiovascular fitness, mental health, and metabolism.
If your goal is to change your body composition, support a healthy weight, or gain energy, you may focus more on nutrition. If you’re looking to build muscle, improve endurance, or support mental health, you might focus more on exercise. “Ideally, you’re working on [nutrition and fitness] concurrently, as one will support the other,” Gilliam says.
Think of nutrition as the fuel and exercise as the engine. A well-fueled body moves better, recovers faster, and feels more resilient. Your body needs energy from nutritious food to perform well in a barre class, rebuild and repair afterward, and support overall health.
How does good nutrition relate to exercise?
Have you ever heard of the 80/20 rule? It suggests that 80% of your results come from nutrition and 20% from exercise. Gilliam notes, “While it’s not hard science, it does reflect one truth: You can’t out-exercise a poor diet, and your nutrition affects how you feel during your workouts.”
When you fuel your body well, you may notice changes inside and outside the barre studio — and the benefits aren’t just physical. Nutrition and fitness work together to create a foundation for confidence, better self-image, improved weight management, and long-term health. You may notice:
- Increased strength and stamina in class
- Improved recovery time
- Better sleep and mood
- Fewer energy crashes
- Enhanced body composition over time
- Greater motivation to stay consistent
Nutrition and fitness: How to support your exercise routine
To feel strong and energized during your workouts — like when you need to hold that chair pose for just a few more seconds — it helps to know the seven essential nutrients and how they support your body.
- Carbohydrates: Carbs are your body’s preferred energy source, particularly for exercise. Whole grains, fruits, and starchy vegetables can help fuel your workouts and replenish energy stores.
- Protein: Protein is a key player for muscle repair and recovery. Aim to include a source of lean protein with each meal and snack, especially after class. Examples include chicken, fish, tofu, and Greek yogurt.
- Healthy fats: It may come as a surprise, but your body needs fats to function at its best! Healthy fats support hormone balance and brain function while providing the long-lasting physical and mental energy you need to crush a barre workout. Foods like avocado, nuts, seeds, and olive oil contain fats that keep you satisfied and energized.
- Vitamins: Vitamins support immune health, energy production, and metabolic processes. Vitamins A, C, E, K, along with iron and B vitamins, are especially beneficial for people with active lifestyles because their bodies may have increased nutritional needs.
- Minerals: Calcium, magnesium, and potassium are just a few minerals that help with hydration, muscle contraction, and bone health for improved physical performance.
- Fiber: This nutrient aids in digestion, supports gut health, and helps regulate blood sugar. High-fiber foods include whole grains, legumes, vegetables, fruits, nuts, and seeds.
- Water: We couldn’t forget about good old H2O. Water is essential to every body function, from nutrient transport to temperature regulation (like when you get extra sweaty in the studio).
4 nutritional factors that affect your energy and performance (and what to do about them)
In addition to prioritizing the seven essential nutrients, Gilliam notes a few other factors that affect how you feel in the barre studio (and beyond) and influence your long-term results.
1. Calorie intake: Fuel your body
Your daily calorie needs may change based on your activity level — for example, if you decide to add two more Bar Strength classes to your weekly lineup. As you increase your activity level, your body requires more food (aka calories), especially carbohydrates for energy and protein for muscle recovery.
If you’re not eating enough, you might notice a lack of energy or stamina during class and slower progress when it comes to developing strength and muscle tone (or even weight loss). Remember: food is fuel!
How to determine your calorie needs
Use the calories listed on nutrition labels to monitor your intake and adjust your diet based on your fitness goals. If you’re trying to build muscle, you’ll have to consume more calories than you’re burning in a day. On the other hand, losing weight and burning fat require a calorie deficit (eating fewer calories than you use in a day). You can calculate your base metabolic rate (the amount of calories you burn at rest) using this calculator and use a smartwatch or fitness app to track your calories burned through movement.
2. Meal timing: Maintain steady energy
What you eat is certainly important, but when you eat could also affect your workout performance and results. Eat too little, and you risk feeling tired, dizzy, or lightheaded during your workout (certainly not ideal!). Eat too much food before physical activity, and you may feel sluggish or nauseous, making the workout less enjoyable and effective. Striking the right balance is key — here’s what Gilliam recommends:
- If you’re taking a class in the morning: Eat a small pre-class snack like a banana or protein smoothie to help you feel energized without getting uncomfortably full. After class, eat a protein- or carb-rich snack to replenish your energy.
- If you’re taking a class in the afternoon or evening: Make sure your earlier meals provide the sustained energy your body needs (i.e., focus on foods that are rich in protein and carbs), and plan a balanced post-workout snack to aid recovery.
3. Hydration and electrolyte balance: Support your body’s natural processes
Staying hydrated keeps your body functioning properly — and when it comes to exercise, it supports performance, focus, and recovery. The Mayo Clinic recommends 11.5 cups of water per day for women and 15.5 cups for men. In other words: Make sure you’re refilling your emotional support water bottle two to three times throughout the day.
Water is key, but adding electrolytes can be especially helpful if you’re sweating a lot or taking multiple classes per week. (This is especially true in the warmer months!) Electrolytes are naturally charged substances that aid chemical reactions in your body and help muscles contract. You can balance your electrolyte levels with powders or sports drinks, or get them naturally through foods like bananas, ginger, citrus fruits, or coconut water.
4. Micronutrient intake: Optimize performance
Micronutrients support muscle function and energy production, which are key to development, growth, and overall health (especially if you have an active lifestyle). “A well-rounded diet with plenty of colorful produce helps cover your bases,” says Gilliam. Look for foods that contain:
- Calcium (milk, cheese, yogurt, tofu, kale)
- Magnesium (milk, tofu, nuts, legumes, seeds, whole grains, fruit)
- Iron (meat, seafood, beans, leafy greens)
- Vitamin A (carrots, eggs, sweet potatoes, spinach, bell peppers)
- B vitamins (eggs, milk, yogurt, salmon, legumes)
Find the balance between fitness and nutrition
“At the end of the day, fitness and nutrition are partners in your wellness journey — not competitors,” says Gilliam. Whether you’re just starting barre or stepping up your fitness routine, nourishing your body with wholesome foods can help you feel stronger and recover faster. At the same time, maintaining a steady exercise routine can complement your diet, regulating your energy levels and helping you maintain a healthy weight.
Gilliam shares this final reminder: “It’s not about perfection. It’s about creating a sustainable rhythm between movement and meals that supports your unique lifestyle and goals. With a little intention (and a lot of grace), you can build habits that fuel both your workouts and your everyday life.”
More nutrition and fitness tips for you
- How to Fuel Your Bar Method Workout
- What Lifting Does for Your Body and Mind: Find Total Wellness With Barre
- The Best Barre Core Exercises to Tone Your Stomach
If you’re looking for more personalized support and nutrition resources, Stronger U offers expert coaching to help you fuel your body, meet your goals, and feel your best — inside and outside the studio. Learn more at Stronger U.
Whether you’re trying to strike the balance between fitness and nutrition or amping up your workout routine, our empowering barre community supports you every step of the way. Find a studio to get started.