Beast Strong Academy

Beginner Training Blueprint

Welcome to Beast Strong Academy — the community where training, nutrition, mindset, and accountability come together to help you push past limits and transform.

Inside you’ll find:
Training programs for strength & physique
Nutrition strategies to fuel your goals
Mindset + self-mastery tools
Coaching, accountability & live calls
A supportive community that grows with you

Nutrition Guide

Protein – The Building Blocks

Protein repairs muscle and helps you recover stronger. Aim to include a protein source at each meal

Carbohydrates – The Energy Source

Carbs fuel your workouts and daily energy. Choose mostly whole, fiber-rich options.

Fats – Hormones & Recovery

Healthy fats support hormone health, brain function, and joint recovery. Keep portions smaller but don’t fear fat,

it’s essential.

Simple Tips to Start!

HYDRATION

Why Hydration Matters

Water + electrolytes keep your body performing, prevent cramps, and support recovery.

Daily Hydration Targets

Water: 3-4 liters daily depending on size and activity.

Sodium: 1,500-2,300 mg for general health, 3,000-5,000 mg for active lifters/athletes.

Foods That Help Prevent Cramps

Cramps are often linked to low electrolytes. Focus on these foods:

Potassium: Bananas, potatoes, spinach, oranges, avocados

Magnesium: Nuts, seeds, leafy greens, dark chocolate

Calcium: Dairy products, fortified plant milks, leafy greens

Sodium: Table salt, pickles, electrolyte mixes

Quick Tips

Sip water throughout the day, don’t chug all at once.

Drink 20oz of water with a pinch of Himalaya salt 30 min before training.

Add a pinch of salt to water or use electrolyte packets if training hard.

Eat potassium-rich foods daily to balance sodium.

Stretch and warm up properly - cramps aren’t just nutrition-related.