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Nothing fancy, but two things matter: fuel and water.
Before: a light meal or snack with some carbs and protein about 1–2 hours out (yogurt and fruit, or toast and eggs, that sort of thing). You don’t want to train totally empty, and you don’t want to be stuffed.
Hydration: this is the big one for EMS. Be well hydrated going in and keep sipping water — good hydration is part of how you lower the (small) rhabdo risk, especially early on.
After: rehydrate and get some protein in to support recovery, then give the muscles time before the next hard session.
If you train fasted for other reasons, at least keep the hydration dialed in.
The EMS Suits Forum is a place to learn, compare, and talk about EMS suit technology. Members can ask questions, share training tips, discuss recovery, and explore how electrical muscle stimulation fits into fitness, wellness, and body training routines.