Archive for April 6, 2010

What to Eat Before a CrossFit WOD???

Posted in Nutrition on April 6, 2010 by Crossfit Sioux Falls

We work HARD so eat PROPERLY!!!

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 and limits their bodyfat and “toning” goals

Taken from our June 9th Blog and found in the Paleo Diet for Athletes.

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.

https://cfsiouxfalls.com/2009/06/09/what-to-eat-before-a-crossfit-workout/

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