The Fuel Bar is in the lobby and the coffee is free until 9 AM. Beyond that, here is the honest version of what to order — including when the answer is water and a banana.
After a class
A protein shake, $8. Vanilla, chocolate or cookies and cream, pick two. Spinach, creatine or almond milk are a dollar or fifty cents on top. This is the one that does a job — if you trained before work and lunch is three hours out, that is the gap it closes.
If $8 is not the move every day, it is not meant to be. Most people do it two or three times a week after the harder sessions and drink water the rest of the time.
When you are hot and it is 105 outside
Recharge smoothie, $6. Or an LMNT packet at $2 — electrolytes, no sugar, mixes into your own bottle. In a Red Bluff July the packet is genuinely the better buy, and the ready-to-drink is $3.50 if you would rather not mix it.
Before a 6 AM class
Coffee is free until 9 AM, and $1.25 after. That is the entire recommendation. Pre-workout is $2.50 for a single serve of Bucked Up or RYSE if you want it, energy drinks are $3.50, and the elevated energy is $5 — but a lot of people at the 6 AM spin class are running on the free coffee and doing fine.
The snack shelf
Protein bars are $3.50 and a banana is $1. If you came straight from work and you are about to do Body Burner on nothing, the banana is the correct answer and it costs a dollar.
The full board
Everything above, with the rest of it, is on the Fuel Bar page — pulled from the menu itself, so it is current.
Written by people who work in a gym, not by doctors. Nothing here is medical advice — if you are pregnant, injured, or managing a condition, talk to your doctor or your physical therapist before you change what you are doing. Our instructors will happily modify any of it for you; ask before class.