Disclaimer: We are not nutrition experts, foodies, or Betty Crocker's baking cookies—let’s be honest, we aren’t cooking anything at all! What we are experts in is finding what works for us when it comes to pre- and post-class snacks. These ideas aren’t nutrition advice—just some gems we love to nosh on that we want to share with you!

One thing that needs to be at the top of your list is hydration. Going into class, you need to be properly hydrated to be at your best. This doesn’t mean chugging water right before class—you have to start hydrating the day or days before to stay hydrated while working out. Being thirsty and having to take endless water breaks is a sign you showed up dehydrated. This will not end well, especially in a class like HIGH. Sweating dehydrates you, and in HIGH, we sweat a lot. The last thing you want is cramps—trust me!

This summer, I competed in a tennis tournament and learned the hydration lesson the hard way. It was hot, my match was long and grueling, and the next thing I knew, my entire body was in full cramp mode. Let me tell you—you don’t want to experience that! My husband grabbed me a Gatorade, but it did NOTHING—the cramping was relentless! One of the players suggested drinking pickle juice. I had my doubts, but I was willing to try anything to make the cramps stop. To my surprise, it worked! Not only does your body need water, but when you work out and sweat hard, it also needs salt. The pickle juice was a quick burst of salt my body desperately needed.

Electrolytes are a great way to avoid having to shoot pickle juice. Let’s break down some options.

There are many options for electrolytes to add to your water. Emily loves Perk Energy BCAAs (use code HIGHFITNESSEMILY). My personal favorite is LMNT—it has minerals and zero sugar, but expect a salty flavor!

Electrolytes help keep you hydrated, regulate muscle contractions, and balance your pH levels. The key minerals you need are potassium, sodium, and magnesium.

Get yourself a big insulated water bottle and have it around to help you drink water all day. When it’s full and in front of you, you’re more inclined to drink. Our personal favorite is Hydrojug, with its non-spill top, strong handle, and fun colors. And guess what? Look for HIGH-branded Hydrojugs coming soon!

Lemons are full of vitamin C, protect against anemia, and help with digestion, just to name a few benefits. Plus, there’s nothing more thirst-quenching than lemon water. Add lemons to your big insulated cup of water, and sip all day—it’s a game-changer. Pro tip: Do not leave lemon water overnight, especially with the peels.

You’ll be more inclined to drink more water if it’s ice cold. Fill your insulated cup to the top with ice and enjoy cold water all day!

A little goes a long way when it comes to eating before class—especially HIGH. We’ve all experienced that “way too much or too rich” pre-meal that had us regretting it during class (you only make that mistake once!). So, what’s the secret to that perfect balance where you have just the right amount of fuel without feeling full, crampy, and uncomfortable the entire class? Trial and error. Your body is unique, so you need to figure out what works for you.

For Emily, Cozy Spoonful's protein balls are the perfect pop-in-your-mouth, on-the-go snack. These single-serving protein balls come in various flavors and are an amazing small fuel source before class (only available in Utah, or through Beehive Meals to Idaho, Colorado, Arizona, and Nevada—use code HIGHFITNESSEMILY). They’re made with love by HIGH instructor and small business owner Jami Wright.

G2G Bars are another great option, but a whole bar may be a bit much—so a small chunk before class will do the trick! Available at Costco, and online (use code HIGHFITNESSEMILY). Emily’s favorite flavor is peanut butter!

The best convenient snack, pre-wrapped in its own natural casing, is a banana! Full of potassium and delicious.

For me, fruit of any kind and a handful of nuts is my go-to for pre-class fuel—light and a burst of natural sugar to get me through class without feeling too full!

Protein is what we crave and need most after class. You might not feel like choking down a steak post-class, but there are many convenient and delicious protein options!

For Emily, Premier Chocolate Protein Shakes from Costco are perfect—a cold, milkshake-like drink that fills that post-workout void. When she wants something with more substance, Miss Muffin by Lisa's protein bran muffins are a tasty option!

My favorite post-class snack is cut-up apples with natural peanut butter and smoked cheddar. Put the nut butter on the apple and cheese on top—this texture and flavor combo is something I dream about and eat almost every day!

When I need a grab-and-go option, I LOVE MidDay Squares. They’re packed with protein and fiber and taste like brownies (or cookie dough flavor). Each flavor tastes exactly as described—they are so delicious. Save 15% on Mid-Day Squares today!

Last but not least, a smoothie is always a good idea—easy on the tummy, filling, and delicious. Clean Simple Eats' clear protein is our go-to when making smoothies. You need protein!


At the end of the day, finding the right fuel and hydration is all about listening to your body and experimenting with what works best for you. Whether it's sipping on electrolytes, grabbing a quick snack before class, or refueling with protein after a sweat session, the key is consistency and balance. Remember, it's not about perfection—it's about making small, manageable choices that support your energy and recovery. Stay hydrated, keep snacking smart, and most importantly, have fun while doing it!