Barry's official description of the workout alternates treadmill intervals with floor strength work, and its Double Floor classes are strength-focused rather than run-focused. Those are two different nutritional emphases in the same studio: run-heavy classes benefit from carbohydrate availability and a settled stomach, while Double Floor days lean on the same protein-and-energy principles as any resistance session. The practical challenge is the schedule — classes are short, popular and often at awkward times for eating.
The official format alternates treadmill blocks with floor strength work, so within one hour you get repeated hard running efforts plus resistance work under fatigue. Double Floor classes drop the treadmill and concentrate on strength.
The running component is what makes meal timing matter more here than in a purely floor-based class: intervals on a treadmill soon after a large meal are unpleasant in a way that dumbbell work is not.
Repeated treadmill intervals — glycolytic, and sensitive to what is in your stomach.
Floor strength blocks — a genuine resistance stimulus that daily protein supports.
Double Floor days shift the emphasis toward strength and away from running.
Back-to-back class culture means recovery meals often get skipped entirely.
What the evidence says
Barry's own workout page is the source for what the class contains. It is official marketing material — useful for format, not for physiology.
The independent evidence that applies is general: protein around 1.4–2.0 g/kg/day for exercising people, resistance-training protein benefits plateauing near 1.6 g/kg/day, and carbohydrate availability supporting repeated high-intensity efforts (PMID 42070893).
How strong is this evidence? No published research evaluates this specific class format's nutrition needs. Everything practical below is general sports-nutrition reasoning applied to a described format.
Leave two to three hours after a full meal where possible; keep anything closer small, low in fat and low in fibre.
Before Double Floor
You can eat somewhat closer to a strength-focused class than a treadmill-heavy one, because there is far less jostling.
After class
Protein plus carbohydrate, and actually eat it. Late classes are where recovery meals disappear.
Rest days
Protein unchanged; carbohydrate scaled to your goal; more vegetables.
Real SmashMeals examples
Real SmashMeals menu-snapshot items with published macros — lighter plates for pre-class, a rice bowl for after run-heavy classes. The menu rotates weekly, so check what is available now.
Grilled Chicken Salad — 263 cal, 32g protein, 5g carbs, 14g fat — Spring mix topped with grilled chicken, sharp cheddar cheese, bacon bits, cucumbers and cherry tomatoes. Served with Ranch or White Balsamic Vinaigrette without dressing with Ranch with white Balsamic with Blue Cheese with Honey Mustard
Chicken Burrito Bowl with Jasmine Rice — 448 cal, 36g protein, 36g carbs, 17g fat — Jasmine rice, topped with salsa chicken, cheese, side of lime and sour cream
GLP-1 Lemon Garlic Salmon & Broccoli — 300 cal, 28g protein, 6g carbs, 19g fat — A GLP-1 friendly smaller portion meal made with 4 oz of tender salmon and 3 oz of roasted broccoli, served with a side of lemon garlic whipped butter. High in protein, low in carbs, and portioned light for customers who want something clean, satisfying, and not too heavy.
Smore's Protein Pudding — 325 cal, 35g protein, 31g carbs, 9g fat — Greek yogurt, vanilla protein powder, dark chocolate chips, mini marshmallows, gluten free graham cracker crumbs
Examples from the SmashMeals menu and archive. The menu rotates weekly — check this week's menu.
An example Barry's week
Run-and-floor class day
Balanced meals earlier; light afternoon snack; carbohydrate-and-protein meal after class.
Double Floor day
Same protein; carbohydrate sized to the rest of the day's activity.
Rest day
Protein at each meal, more vegetables, fewer starch-heavy sides.
An example framework, not a prescription.
Where gluten-free actually fits
Our kitchen is dedicated 100% gluten-free, which is useful if you need or choose gluten-free food. It is not itself a performance advantage without a medical or individual reason.
Frequently asked questions
What should I eat before a Barry's class?
For treadmill-heavy classes, keep the last couple of hours light — small, low-fat, low-fibre if you eat at all. For Double Floor you can generally eat a little closer to class.
What do I eat after an evening class?
A protein-containing meal with some carbohydrate. Having it prepared is the single most effective change most late-class attendees can make.
Do I need more protein on Double Floor days?
Not specifically. Daily total and distribution matter more than adjusting protein per session, and the general range for exercising adults is about 1.4–2.0 g per kg per day.
Sources
Independent research
ISSN position stand: protein and exercise (Jäger et al., 2017) — PubMed / JISSN. Resistance exercise and protein intake both stimulate muscle protein synthesis; roughly 1.4–2.0 g of protein per kg of body weight per day is sufficient for most exercising people.
The Barry's workout — Barry's. Official description of the class: treadmill intervals alternating with floor strength work, plus strength-focused Double Floor classes.
Nutrition needs vary with body size, training volume, goals, health conditions and competition demands. For individualised performance or medical nutrition, work with a qualified sports dietitian or clinician.
Editorially reviewed by SmashMeals for source accuracy in September 2026. This page is written from published research and official format documentation; it is not medical or individualised sports-nutrition advice, and no clinician reviewed it.
SmashMeals is not affiliated with, sponsored by, or endorsed by Barry's. Format details are cited from Barry's own public material.