Archive for June 9, 2009

What to eat before a CrossFit Workout?

Posted in Nutrition on June 9, 2009 by Crossfit Sioux Falls
Nick is the Man! And he is joining us when we go to a Nutrition Cert Aug 8th

Nick is the Man! And he is joining us when we go to a Nutrition Cert Aug 8th

As most of you know CrossFit is big into the Paleo Diet. Currently I am reading the Paleo Diet for Athletes. And it is giving me a ton of useful information about nutrition as it applies to CrossFit.

The question is always asked, “What should I eat before a workout?” I find people don’t eat anything or eat the wrong food resulting in a much lower performance, headaches, or stomach aches.

Here are some pre workout nutrition tips:
Consume 200 to 300 calories per hour of exercise: is dependent on your body size (of course).
Stock up on carbohydrates you are about to deplete.
Keep the meal low in fiber: fiber in foods make it dense and takes more time to digest. Digesting and working out at the same time is not a good combo:-(
Include protein especially branched-chain amino acids (BCAA): Amino acids are the building blocks of protein. Certain amino acids, the “essential” ones, are critical for your health and fitness and must be in the foods you eat because you body can’t produce them.
Hydrate Well: When you are thirsty you are already dehydrated. Drink water all day long and an even pace.
Take in water only in the last hour before you workout: to prevent an influx of sugar to the blood, followed by the release of insulin to control it.

Here are some examples that can be consumed around an hour before you workout. You should select those that appeal to you while being tolerated by your body. So it might take some trial and error.

Fruit with Eggs: eggs loaded with protein and BCAA’s combine it with a low fiber fruit (banana, peaches, cantaloupe, honeydew, and watermelon).
Applesauce mixed with protein powder: look for unsweetened applesauce. Low in fiber and you will get the protein in too (I prefer whey protein)
Baby food, including animal products: yep…baby food. It is easily digested.
Liquid meals: shakes or blended foods absorb quickly if your stomach can handle it, go for it.
Sports bars with protein: I have to admit this is a regular one for me because of the convenience.

That should give you some ammo.

Love to hear your thoughts.

Today’s WOD:

“Warmup:
4x
50 single jump ropes
25 squats
10 PVC elbows high & outside

WOD:
AMRAP in 20min
10 Deadlifts
10 Box Jumps
10 Burpees
10 Wall Balls

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