You have a busy life, but want to stay healthy and energetic.You are afraid to go to gym these days because of COVID-19 or the gyms and sport centres are still closed due the Pandemic. You would like to get in shape for the summer, maybe not for the reason to fulfil society-created beauty standards but rather to feel good. Muscles have a great influence on our well-being. They stimulate fat burning and affect the immune system. No matter if you are 18 or 80 years old: by strengthening your muscles in a sound way, you can get a younger appearance, and feel more vitality.

You want to get the best results in the most efficient way possible, therefore you might have already discovered that the best time-saving way of workout is to complement or change your traditional way of training to electrical muscle stimulation guided by a professional Personal Trainer.  A 20 minutes EMS workout 2 or maximum 3 times per week will do it.

On the other hand, to get the most out of your EMS sessions, it is also important to pay attention to your diet. A well-balanced nutrition helps to achieve the set goals more quickly. This doesn’t mean that you have to follow strict practices, but the following tips might be useful if you ever wondered what are some basic nutritional requirements of the EMS training.


It’s no secret that eating well can help you to train better, recover more quickly from injury, and look better too. How you eat before, during, and after exercise can affect how you well you preform.


In order to achieve an optimum workout effect, you should not eat 2 hours before the workout and your last meal before EMS session should be high in carbohydrates. However, for a high-level workout, having a small snack 1 hour before might be a good idea.

Oatmeal is an great source of carbohydrates due to both its low glycaemic index (GI) value and the fact it is minimally processed.

As EMS is an intensive training method, it is helpful to provide the muscles with a sufficient quantity of protein right after the training sessions. This may be done by consuming cottage cheese, steaks, and other protein rich food.

Lean beef might be the staple of your diet if you want to gain muscle mass. It is loaded with iron, zinc and B-vitamins and it provides your body with high quality protein, and a high level of amino acid that works with insulin to promote muscle growth.

And in general, you should always eat fish, fruits and vegetables, but you are already aware of that.