The perfect combination for results

Anyone who trains with EMS knows that every minute counts. In just twenty minutes, you activate up to 90% of your muscle fibers and put your body to work at its maximum capacity. However, there’s one crucial factor that is often underestimated: nutrition. At Spark Sessions, we always emphasize that the success of EMS lies not only in the training itself, but also in what your body consumes before and after the session. Nutrition and EMS are inextricably linked, because the right fuel makes the difference between an average result and a breakthrough in fitness, muscle building, or fat burning. In this blog, we’ll show you how nutrition and EMS reinforce each other and what concrete steps you can take to get the most out of your workouts.

Why nutrition is so important for EMS

EMS training is intense. While a regular workout might engage only a portion of your muscle fibers, EMS ensures that almost all your muscle groups work simultaneously. This means your body consumes more energy and requires more recovery nutrients. If your nutrition isn’t balanced, you risk your muscles not recovering optimally or your energy levels dropping quickly.

We often see people surprised by the impact of an EMS session. Twenty minutes may seem short, but in terms of exertion, it can be equivalent to several hours in the gym. This is precisely why nutrition is essential: your body needs sufficient building blocks to repair muscles, make them stronger, and replenish energy reserves. Without the right nutritional strategy, you might miss out on results, even if you consistently train every week.

The role of macronutrients in EMS

When we talk about nutrition, we first look at macronutrients: proteins, carbohydrates, and fats.

• Proteins are the building blocks of your muscles. During an EMS session, microscopic tears occur in your muscle fibers. This is a normal process necessary for muscle growth. Proteins ensure that these tears repair and come back stronger. Think of foods like chicken, fish, eggs, lean quark, or plant-based alternatives such as lentils and tofu.
• Carbohydrates are your body’s primary energy source. During an EMS workout, you use a lot of glycogen (stored carbohydrates in your muscles). If you don’t replenish this, you risk fatigue or slower recovery. Good sources include whole-grain products, vegetables, fruits, and legumes.
• Healthy fats support your hormone balance and provide a stable energy supply. Especially unsaturated fats from nuts, avocados, olive oil, and fatty fish are important for anyone who trains.

We always advise our members to be mindful of these macronutrients and distribute them in the right balance, depending on their goal: weight loss, muscle building, or general fitness.

Hydration: the forgotten factor

Besides nutrition, there’s another often underestimated aspect: water. During an EMS session, many muscle fibers are activated simultaneously, leading to more waste products being released. Adequate hydration is crucial to eliminate these substances and allow your body to function optimally.

We recommend paying extra attention to your fluid intake the day before an EMS training. Drink at least 2 liters of water daily and consider adding some electrolytes during intensive workouts. It’s also important to drink water immediately after training so your muscles recover faster and you avoid cramps or fatigue.

What to eat before an EMS training

The meal before your EMS session should be easily digestible, so you start with enough energy but don’t train feeling full. We advise having a meal rich in complex carbohydrates and a little protein approximately 2 to 3 hours before training. Think of oatmeal with fruit and some nuts, a whole-wheat wrap with chicken breast, or a salad with quinoa and vegetables.

If you have little time, a small snack 30 to 60 minutes before training can also suffice, for example, a banana with some peanut butter or a smoothie with yogurt and berries. Avoid heavy meals, high-fat snacks, or alcohol, as these negatively affect your energy levels and reduce the effectiveness of your training.

What to eat after an EMS training

After training, the real recovery process begins. Within 30 to 60 minutes after the session, your body is extra receptive to nutrients. This is the ideal time to combine proteins and carbohydrates. This way, you help your muscles recover and replenish your energy stores.

A protein shake can be a quick solution, but we always recommend combining it with whole foods. Think of an omelet with whole-wheat bread, salmon with sweet potato, or Greek yogurt with fruit and nuts. By focusing on nutrition immediately after training, you maximize the benefits of EMS intensity.

Nutrition for different goals

Not everyone who trains with EMS has the same goal. Therefore, it’s important to tailor nutrition to your personal situation.

• Weight loss → aim for a slight calorie reduction, eat enough protein (at least 1.6 grams per kilogram of body weight), and choose fiber-rich foods that keep you satiated.
• Muscle building → increase your protein intake (2 grams per kilogram of body weight) and ensure you consume enough carbohydrates to train intensely and recover well.
• General fitness → focus on a balanced diet with plenty of variety, lots of vegetables, fruit, whole-grain products, and healthy fats.

We often see that small adjustments in nutrition already make a big difference. It’s not about rigid diets, but about smart choices that support your body in combination with EMS.

Intermittent fasting and EMS

More and more people are combining their workouts with intermittent fasting. This can also be effective, provided it’s applied correctly. If you train with EMS during a fasting period, make sure to have a meal rich in proteins and carbohydrates soon after your workout. This prevents your muscles from being without fuel for too long and promotes recovery.

We find that intermittent fasting works well for people primarily looking to lose weight or seeking more structure in their eating patterns. For muscle building, it’s important to consume enough calories and proteins during your eating window.

Common nutritional mistakes with EMS

Because EMS is still relatively new in the consumer market, we often see the same nutritional mistakes recurring. A few examples:

• Eating too little → some people think EMS is so intense that they barely need to eat anything. The opposite is true: without fuel, your body cannot recover.
• Incorrect timing → meals consumed too close to training lead to a heavy feeling and reduced performance.
• Insufficient protein → especially in women, we observe that protein intake is often too low, hindering muscle growth.
• Insufficient water → dehydration is an underestimated risk that leads to headaches, cramps, and fatigue.

By being aware of these pitfalls, you can achieve results much faster and more effectively with EMS.

EMS and supplements

While the foundation should always be healthy nutrition, supplements can play a supportive role. Protein shakes are a convenient way to increase your protein intake, especially immediately after training. Creatine can aid in muscle building and recovery, while omega-3 fatty acids have a positive effect on inflammation reduction and joint health. We always advise our members to view supplements as an addition, not a replacement. The core remains: good, wholesome nutrition.

Our philosophy at Spark Sessions

At Spark Sessions, we believe that EMS and nutrition go hand in hand. It’s not about either training or healthy eating – it’s the combination that ensures lasting results. That’s why we always pay attention to lifestyle during our sessions and provide practical nutritional advice. We want our members to understand that investing in their body doesn’t just happen during the twenty minutes in the EMS suit, but also with every meal and every choice they make outside of it.

Discover the possibilities for you!

Do you want to discover how EMS training and nutrition together ensure the best results? At Spark Sessions in Nuenen, we not only guide you during your training but also provide nutritional advice tailored to your goals. Whether you want to lose weight, build muscle, or simply get fitter – the combination of EMS and the right nutrition makes all the difference. Book your trial training now and experience for yourself how this powerful combination works.