What to Drink to Support Your Goals

 June 7, 2021|  Dona Maria

Something we get asked a lot is “what should I be drinking during my Fuel-Up meal plan?”. We sat down with our nutrition team and some of our expert personal trainers to get the download on what beverages help support muscle growth, fat loss, and give you an energy boost and here is what we learned.


Did you know that the most abundant substance in our muscles is actually water? In fact, approximately 79% of muscle tissue is made up of the stuff.

Water is needed for the digestion and absorption of calories, protein, carbohydrates, and other essential nutrients. Not only that, but the transportation of these important substances in our bloodstream to the muscles relies on it.

Water plays a very important role in countless bodily functions. Many people are spending their days pretty dehydrated and don’t even realise it. In fact, when we don’t get enough water, our intestines can become backed up, which leads to reabsorption of waste products that were meant to be excreted from the body which can also cause fatigue and bloating.

It can be difficult for us to get enough water from other drinks, while they may contribute to our overall water intake it is important to remember that soda, alcohol, and caffeinated beverages have diuretic properties that cause us to urinate more frequently – meaning you’re losing water.

So, how much water should you drink?

There’s no hard and fast number for how much water you should be drinking – it comes down to how active you are, what you eat, the climate where you live and more. Always have water to hand, a reusable bottle that can be easily refilled is a great way to keep track of how much you’re drinking.

Protein Drinks

Protein supplements are probably the most popular supplements in the fitness industry. In fact, everyone from newbies to seasoned athletes has probably taken some form of protein supplement at least once.

After all, protein is a vital part of muscle development and recovery. A high protein intake is important if you want to build muscle mass, speed up weight loss, and improve your athletic performance and protein supplements are a great way to get extra protein in without adding too many calories.

Electrolyte Drinks

Prolonged exercise leads to a progressive water and electrolyte loss making the intake of fluid during exercise paramount to offsetting sweat loss.

Electrolyte drinks for before, after, or during workouts are key to providing your body with the many minerals and electrolytes you lose when you sweat. It helps to rehydrate you faster and keep you feeling good.


Take your workouts to the next level with the help of pre-workout supplements. These deliver an energy-boosting kick to help you improve performance by increasing endurance and improving muscle strength and speed.

Pre-workout can be many things, black coffee, an energy drink (watch out for hidden sugars!) or a solid pre-workout supplement like the great tasting ones from Fuel-Up.

At the end of the day, drinking enough water is the most simple and inexpensive way to improve your gains. Staying hydrated keeps your muscle mass looking larger than if you were dehydrated and helps to fuel your training efforts. So why over-complicate things!

 June 7, 2021 | Dona Maria
Dona Maria

About the Author

Dona Maria Mesmar is the Nutrition Manager for Kcal Brands. She develops nutrition and diet programs for athletes and provides them with one on one nutrition consultation to help them achieve their body composition goals. She is also a certified fitness instructor, published nutrition writer and has appeared numerous times on national live TV, where she has provided expert advice on nutrition and healthy eating.

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