Your Cart is Empty

August 14, 2015 2 min read

Ever feel like your workouts are suffering because of that bagel you ate pre workout? Or perhaps post workout you dive face first into anything you want just because you feel entitled to. It's good to know what not to eat to get the body you want, but it's also extremely important to know what to eat and when to eat it to achieve optimum results. From a boost of energy to muscle recovery, certain foods serve your body best. Here's your guide for getting the most out of your exercise. Before your workout: Consuming protein and carbohydrates before you exercise delivers amino acids to your muscles while you enjoy your sweat session. Eat a snack rich in these 15 to 45 minutes prior to your workout to allow for better muscle growth and strength. Try these: Bananas Fruit and Greek yogurt Oats and protein powder Eggs and whole wheat toast During your workout: Eat or drink carbohydrates. Sounds strange to think of putting anything but water in your body during a workout, but don't worry, we're not talking a bowl of pasta! Dispersing carbs throughout your workout allows you to get more reps in. If you're looking to perform more work, try drinking Gatorade or eating a protein bar. After your workout: Eating right after you exercise has a huge impact on your muscle growth and recovery, since it dictates the protein synthesis that occurs hours after you hit the gym. So, eat smart for the results you want! Try these: A full balanced meal: incorporate fish, chicken or meat with veggies/salad and rice or potatoes A protein shake: with 20-40 grams protein and 40-100 grams carbs Casein protein powder: taken 30 minutes prior to sleep What do you like to eat/drink pre, during and post workout? For more meal and snack ideas, check out the BodyRock Meal Plan! Source: Muscle and Fitness  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 227 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 10 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.