When it comes to building lean muscle and transforming your body, the secret isn’t just in how often you show up to class—it’s also what’s on your plate. At SPENGA Sugar Land, we believe the best results come from the synergy of smart training and smart eating. You can’t out-train poor nutrition, and you don’t need a fad diet to gain strength—you need a sustainable plan.
Let’s unpack how nutrition fuels muscle growth and why combining it with SPENGA’s signature workout is the formula for lasting results:
Protein: The Building Block of Muscle
Protein gets a lot of attention in the fitness world—and for good reason. It plays a critical role in repairing and rebuilding muscle tissue that breaks down during exercise. At SPENGA, our strength sessions are designed to challenge your muscles with resistance-based movement, creating micro-tears in the fibers that heal stronger—if you provide your body with enough protein to do the job.
Protein is made up of amino acids, nine of which are essential, meaning your body can’t produce them—you must get them from food. Leucine, in particular, has been shown to be a key trigger for muscle protein synthesis. This means high-quality protein sources like chicken, eggs, tofu, fish, beans, and dairy should be part of your regular meals.
So how much protein do you actually need?
A recent study found that consuming about 0.8 to 0.9 grams of protein per pound of body weight is sufficient for favorable changes in lean body mass. That means if you weigh 150 pounds, your daily protein goal should be around 120–135 grams. That might sound like a lot—but a single chicken breast, a cup of Greek yogurt, and a protein shake can get you well on your way.
SPENGA Tip: Our InBody scans help you track changes in lean muscle over time. Ask your coach how to match your protein intake to your body composition goals.
Carbs: The Muscle Fuel You Didn’t Know You Needed
While protein builds muscle, carbohydrates provide the energy your body needs to perform. They refill glycogen stores, which act like batteries in your muscles—fueling movement, strength, and endurance.
During a SPENGA session, especially in the spin and strength blocks, your body taps heavily into these glycogen stores. Without adequate carbohydrate intake, your energy dips, your performance suffers, and worse—your body may start breaking down muscle tissue to create the energy it lacks.
There are two primary types of carbohydrates: simple (quick energy but short-lived) and complex (slow-digesting, steady fuel). For active adults, complex carbs like oatmeal, quinoa, brown rice, lentils, sweet potatoes, and whole grains should make up the bulk of your intake.
Why? Because they help:
- Prevent muscle weakness during workouts
- Reduce muscle breakdown during recovery
- Speed up glycogen replenishment post-exercise
SPENGA Tip: Carbs and protein work best together. A post-workout meal with both (like grilled chicken and sweet potato or a protein shake with a banana) supports recovery and growth.
Nutrient Timing: When You Eat Matters Too
You’ve likely heard of the “anabolic window”—a short period post-workout where your body is primed to absorb nutrients. While it’s true that protein and carbs consumed after a workout support recovery, research now suggests the overall consistency of your nutrition may matter more than the exact timing.
Instead of stressing over a 30-minute window, focus on hitting your daily macronutrient targets with balanced meals every 3–4 hours. This keeps your body in a steady state of repair and growth while preventing energy crashes.
Here’s a sample day:
- Pre-workout (2 hours before): Turkey wrap on whole wheat with veggies
- Post-workout: Protein shake with banana or oats
- Dinner: Salmon with brown rice and roasted vegetables
SPENGA Tip: If you’re short on time, a simple protein bar and a piece of fruit can work in a pinch after class—just don’t skip refueling.
SPENGA + Smart Nutrition = Visible Results
At SPENGA Sugar Land, our spin-strength-yoga format is purposefully designed to develop your fitness across multiple domains—cardio, strength, and flexibility. But what you do outside of class makes just as much of a difference.
- Spin burns calories and taps into endurance and metabolic conditioning.
- Strength builds lean muscle, increases metabolism, and shapes your physique.
- Yoga improves recovery, mobility, and stress management.
But to truly maximize those gains? You need to nourish your body. Whether your goal is fat loss, muscle definition, or overall energy, your body composition will only improve if your nutrition aligns with your training.
That’s where tools like our InBody scans come in. They go beyond the scale to measure skeletal muscle mass, body fat percentage, and hydration levels. From there, our team can help you build a realistic plan to support your goals—whether it’s increasing lean muscle, dialing in macronutrients, or simply knowing what and when to eat.
The Bottom Line: You Can’t Out-Train Poor Nutrition
Your muscle growth doesn’t happen in the gym—it happens in recovery. And recovery is only as effective as your fuel. By pairing SPENGA’s dynamic workout format with smart, intentional nutrition choices, you give your body everything it needs to thrive.
At SPENGA Sugar Land, we’re here to support more than just your workouts—we’re here to support your whole health.
Let’s build a stronger you, from the inside out.
