FUEL THE OPEN
“So, what should I eat and when?”
Or any workout for that matter. Especially for things like the DFX Throwdown that involve working out for half the day. CrossFit is extremely strenuous and requires a different type of endurance. The way to achieve that is through consistent training and properly fueling/hydrating yourself. The recommendations are simple: Simple carbs and some other nuances. Let me explain…
Simple Carbs
They are low in fiber, easy to digest and create an easy access of fuel (glucose) for your muscles and your brain. Fiber is a very important aspect of balanced nutrition. There is a time and a place for it, but it’s not right before a workout or right after. This may seem contradictory to all that you may know about ‘healthy eating’ and ‘clean eating’ but this advice does serve a purpose. Here’s why:
- Fiber takes longer to digest (which is why it keeps you full) and it’s much more difficult for the body to access the glucose you need.
- You may feel really sick while trying to workout after eating something full of fiber.
- As a result of 1 & 2, you won’t perform as well as you want.
So now that you have a better understanding of the role that simple carbs play, lets dig into the meal timing for performance [1,2]
Up to 4 hours before the workout:
Have a balanced meal full of protein + complex carbs (with fiber) + nutritious fat sources. This is when you can let your balanced nutrition skills shine. What you eat ALL DAY leading up to your workout matters. Make sure you are eating quality meals (breakfast, lunch, etc) [2].
Complex carb (fiber filled) examples:
- Vegetables
- Fruit
- Whole grains
- Legumes (beans)
- Nuts (also a fat source)
Up to 1-hour before the workout:
Even up to 1.5 hours. This can actually look differently for each person, it really depends on your comfort level and how comfortable your stomach is with eating right before a workout. During this time, eat some simple carbs and a LITTLE bit of protein. Here are a few ideas/examples:
- Banana with a little nut butter
- Pretzels
- PB&J
- A little bit of peanut butter or cheese on crackers (don’t go crazy with the PB or cheese)
- Low fiber granola bar
- RxBar
- Go Macro Bar
- Cliff Bar
- Orange slices
- Fruit squeeze
- Apple sauce
- Rice Crispy Treat (gasp!)
- A fruit smoothie
- Sports drink that has sugar
- Orange juice or another fruit juice
- Oatmeal with fruit
The closer you get to the actual workout, the more simple you want the snack to be. For example, if you are eating 30 minutes before your workout – try the fruit squeeze, juices, sports drinks or pretzels. You sometimes also need to just figure out what works for you. You know your body best. You may do well with a bar or oatmeal 30 minutes before a workout.
The general rule is your body weight in kilograms multiplied by 1-4 g of carbs. This is of course within the parameters of whatever you are trying to pursue for your daily intake. Generally about 30-60 grams of simple carbs will do for about a 1 hour workout. Remember, however that you are probably working out LONGER than 1 hour due to warm ups and prep [1,2].
During a workout (if needed):
If you are working out over 1 hour OR you are feeling lightheaded and/or losing intensity, snag some simple carbs. A fruit squeeze or carb gel can be perfect for this. Or a sports drink like Gatorade or something else with sugar. Yes, with sugar. Simple carbs! You WILL use those carbs when you exercise.
After the Workout:
Protein + simple carbs. Protein for recovery and simple carbs to replenish your energy stores. Chocolate milk or a protein shake with simple carbs can be great. Your body stores energy in your muscles and your liver. Having that energy stored in your muscles is really helpful for keeping up with the intense demands of CrossFit workouts and other similar things like boxing, team sports, etc. It doesn’t have to be a full-on meal unless you prefer it to be. Just make sure you have a protein source along with some simple carbs.
Hydration:
Last but certainly not least, stay hydrated! This means drinking enough water throughout the day, during your workout and after. Hydration doesn’t only involve water but also the key electrolytes that keep your heart and other muscles pumping. Without those electrolytes, you wouldn’t be able to do what you do. You want a supplement that has sodium, potassium, and chloride first and foremost. Other electrolytes include magnesium, calcium, phosphate, and bicarbonates. You can usually get enough in your food, however when you are exerting yourself with training, your needs increase. Especially if you sweat a lot and during the warmer months. A few great supplements are:
- Liquid IV
- LMNT
- Emergen-C
- Fitaid
- NUUN
- Gatorade
Key Takeaways:
I obviously didn’t cover protein simply because it wasn’t the star of the show this time. You still need it – it has it’s place! Not having protein, fat and fiber right before, during or after a workout is for a reason. They all take longer to digest. It can create stomach upset and slow down the digestion of the fuel (simple carbs) that you need to perform at your best. I am in no way saying here that the quality of the calories you are eating don’t matter. They still do! Everyone’s budget or time available is different. Make the choices that make the most sense for YOU.
I hope this was helpful and as always, if you’d like to dig a little deeper on nutrition for your personal lifestyle, let me know. Here for you!
Crystal McLean, MS
Head Coach
DiamondFit Nutrition
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