Contact – Beine Wellness Building

Skip to content

Home
About
- About
- Meet the Team
Coaching
- Genetic Reboot Program
- Team Support
Resources
Contact
Book a Consult Call

Let's Connect

Fill in your details here to let us know how to help and get in touch with you!

FOLLOW ME

Facebook-f Instagram Pinterest Envelope

Follow Along on Instagram

ericabeine

The first 30 minutes after practice isn't when you

The first 30 minutes after practice isn't when you earn recovery...it's when you start it. 🏊‍♂️⚡

This is when your muscles are primed to:
🥯 Refill glycogen (carb stores)
💪 Kickstart muscle repair with protein
⚡ Begin recovering so you're ready to train again tomorrow

Miss this window consistently, and you're more likely to stay behind on recovery, energy, and performance.

We ranked some popular 30-minute magic window snacks to help you make better choices after practice.

What's your go-to 30-Minute Magic Window Snack? 👇

Well, well, well... Jimmy wasn't "out of shape" af

Well, well, well... Jimmy wasn't "out of shape" after all. 🧬🏊

He trained hard.
He recovered.
He stretched.
He even suffered through the ice baths. 🥶

But his body still took a bigger hit from training than everyone else's.

For swimmers with the ACTN3 TT genotype, recovery isn't just about working harder. It's about recovering smarter.

When you understand how your body responds to training, you can support it with targeted nutrition and supplementation instead of guessing.

Because the goal isn't to survive practice...
It's to show up ready for the next one. 💪

Comment "GENE" if you've ever wondered whether your genetics could explain how you recover from training. 🧬

Let's follow University of Maine swimmer - @amelia

Let's follow University of Maine swimmer - @ameliahabgo with some highlights from fueling her day of summer training. 🏊‍♀️💪🍽

It's not about never eating your favorite soul-fil

It's not about never eating your favorite soul-filling comfort foods. 🍦🍿 It's about choosing options made with ingredients that fuel your body instead of working against it. Small swaps add up when you're training 20 hours a week plus some "optional" 😳 hours.🏊‍♂️💪

Your nutrition plan shouldn't be built on restriction. It should be built on better choices, one ingredient list at a time.

Either hit the 30-Minute 🪄 Magic Window 🪟 or pay f

Either hit the 30-Minute 🪄 Magic Window 🪟 or pay for it the next day.

College swimmers, you have NO excuse if you have a fueling station. 😬

Shout out to @ballstateswimanddive for lending the acting skills and @annakeen07 for hitting record 🎥

$17 fast food meal vs. $15 for 4 home-cooked meals

$17 fast food meal vs. $15 for 4 home-cooked meals.

Same money, way more fuel.

You can't out-train a bad diet, and you definitely can't afford to keep pretending healthy eating is the expensive option.

Swipe and see the receipts.

Follow on Instagram

Copyright © 2026 Beine Wellness Building | Powered by Beine Wellness Building

Terms & Conditions
Privacy Policy
Disclaimer

Free Guide: Sports Nutrition for Competitive Swimmers

Learn exactly how to fuel before, during, and after meets so you have more energy, faster recovery, and stronger performance in the pool. Grab your Free Digital Copy of our brand new guide: The Swim Meet Survival Guide!

Download the Free Swim Meet Fueling Guide