When new members start CrossFit Inside Out, they usually have nutrition goals that lean towards aesthetics. After a few months their goals start to shift towards eating for performance. The questions about eating change from body image to hitting PR’s and crushing WODs. Curbing hunger and fueling your workouts is vital to sustainability in CrossFit.
This is not a comprehensive guide to your nutrition. However, we hope it helps you hit PR’s and have more efficient workouts.
No matter what “diet” plan you follow (Paleo, Zone, Renaissance Periodization, etc.) you have probably seen a breakdown of macronutrients (Protein, Carbs, and Fat). An hour or two before your workout, you need to have some sort of representation of each macronutrient. If you are following the Zone diet, a good recommendation would be at least a block of each. As you get closer to your workout, don’t try to cram your meal in; we don’t want to see your meal after you’ve eaten it.
Since liquid digests quicker than solid foods, if you are within 30 minutes of working out and need something on your stomach, drink about 1/4 of your protein shake. This is a great option if you are hitting up the #sunrisewod and don’t make time to eat beforehand. Some people operate very well on an empty stomach, but we don’t want you to pass out from low blood sugar. Fuel your workout.
“Athletes don’t diet and exercise, they train and eat!”
Fat Is Not the Enemy
Your body needs fat not just to survive but to thrive as well! Fat is a quick energy source. Nuts are a fantastic source of fat and are easy access before a WOD. Whether it is a handful of almonds or a spoonful of peanut butter, incorporate fat at every meal.
Get a solid source of liquid protein post-workout. Look for a clean, low (or no) sugar protein powder. Some nutrition plans recommend a powdered carbohydrate (dextrose powder, Gatorade, etc.) as well to refuel your body. If you decide to add extra powdered carbohydrates to your protein shake, make sure the flavor combination works well (I hear orange Gatorade and Vanilla protein tastes like a Dreamsicle).
Higher Glycemic Carbs and Recovery
Recovery from hard workouts is very important. If your body does not properly recover from a given workout, you will not perform your best in the next one.
About 30 minutes after your protein shake, plan on having your largest meal of the day and make sure that it contains some version of a higher glycemic carb (e.g. white rice, sweet potatoes, banana).
Your body will be reaching for quick digesting nutrients and these are great for fueling your muscles. This will be your biggest meal.
Drink plenty of water throughout the day. This seems like a no-brainer, but think about how much water you’ve consumed today. Do you know? If you aren’t tracking your water intake, you may under consuming. Especially when it starts to get hotter outside, you need to make sure you are drinking enough water throughout the day and around your workouts.
Regardless of what nutrition plan you choose to follow, nothing will workout without consistency. Be consistent in your food choices and nutrient timing. Be consistent in the gym and never shy away from the harder workouts.
Want to talk about your nutrition goals? Click the link below to schedule a Free Goal Setting Session!