27/07/2021
I’m a CrossFitter and a CrossFit coach - I do it every day.
I have a keen interest in nutrition and helping others with it, so here’s a Handy guide so save it and try and implement where possible.
This is evidence based on myself and others I’ve helped as CrossFit is intense we need to be fuelled whether we’re lifting that day or doing a steady cardio piece.
But personalisation has to happen as our digestive systems (preference, food suitability & gut tolerance)differ, so sampling different foods is a must to find what works for you.
Adequate fuelling - why?
🔋fuels your workout
🔋supports protein synthesis in the muscle
🔋prevents protein breakdown
🔋creates consistency and sustainable nutrition to utilise in training and competition.
⏰2-3 hours prior -
Carbs and protein will assist fuelling your workout effort + top up additional amino acids in the blood stream to help prevent muscle protein breakdown.
I love Tuna & light veggies in a wrap here.
⏰30/60mins prior -
Digestible carbs, low fibre and low fat is needed here to prime your muscles for your training session. The amount is dictated by the intensity of the session but should be around 15-30g of carbs to start with.
Go for Fruit, rice cakes/honey, liquid carbs or fruity bread etc here.
⏰15/30mins prior -
Caffeine is the best pre workout on the market, evidence suggests it can improve strength performance when used properly.
Limit throughout the day and hit 3-5mg/kg pre workout to fully feel the impact.
🔑pre workout is only a small window of time, so don’t expect this to work like magic if you’re skipping meals or eating like crap.
This is the top of the pyramid when it comes to your health & performance sleep, recovery and nutritional adequacy take the lead over pre workout nutrition.
The evidence is there to support the importance of fuelling your workouts, but it’s very important to tailor it to your training needs & your lifestyle.
Consistency > Perfection
In your pre workout nutrition and you’ll start to see small changes immediately if implemented correctly .
