A Nutritional Breakdown of #FBKRapidFire: The tips, tricks and explanations you need to succeed.

A Nutritional Breakdown of #FBKRapidFire: The tips, tricks and explanations you need to succeed.

#FBKRapidFire is a challenge that is really going to be unlike anything we’ve ever done in an FBK challenge before. The style of this challenge is IRM hypertrophy. With this specific training style, it’s super important that you’re eating the correct amount of carbs that you’ll need in order to be able to successfully perform and recover during these strength training sessions.


You’re really not eating SO much, you’re eating just enough. The training sessions in #FBKRapidFire really bring the heat. If you’re not eating enough and not hitting your carb goal, you’re not going to be able to optimize your training during this challenge. When you don’t eat enough for the amount of training you’re doing you can face some serious consequences that may impact your overall fitness journey. Here are a few of the consequences you may face from not eating enough: lower training intensity, higher fatigue, poor recovery, and prolonged soreness.


For the period of time right before and after your training session, there are a number of things that you can do to make sure that you are prioritizing your pre, and post-workout nutrition accordingly. One of the things that you can do is focus on getting in some good protein and carbs sources pre and post-workout. You’ll want your fat intake to be lower as fat slows digestion, which isn’t something that you’ll necessarily want when training.


When it comes to what you’ll be eating, some great options are going to be good proteins like chicken, lean turkey, whey protein, shrimp, tuna, and egg whites. And, as we said, carbs will also be your friend in this challenge! Things like cream of rice, cereal, rice, rice cakes, fruit, sweet potato, regular potato, bagels, and English muffins are all great examples of some hearty carbs that you can include in your diet. This is going to help not only give you good energy for your training but also help you recover optimally post work out as well.

It’s important to remember there are really no “good or bad” foods. All foods can fit into a diet in moderation. We highly recommend following the 80/20 rule. 80% whole, nutrient-dense foods, and 20% more fun foods. This is going to ensure that you are giving your body plenty of vitamins, minerals, and fiber — while still allowing yourself some flexibility to enjoy those foods you really enjoy and still make progress towards your goals. Plan ahead, keep things simple, eat foods you enjoy, and be consistent.

Plus, you can follow FBK on Instagram for all the nutrition and meal tips you need!