Proper Fueling & Why Nutrition Matters
As CrossFit athletes, we engage in a variety of physical tasks that require explosive strength, endurance, mobility, and cardiovascular fitness. We are also humans with lives outside of the gym and we want to be the best version of ourselves out in the real world too! To excel, our bodies need the proper energy (calories), macronutrients (carbs, proteins, and fats), and micronutrients (vitamins and minerals) to feel successful in workouts and recover effectively after. Without adequate nutrition, we may experience fatigue, poor performance, slower recovery, and an increased risk of injury.
Here’s how fueling correctly can help you:
Maximize Performance: Proper nutrition ensures that your muscles are fueled with the right macronutrients to perform explosive movements, lifting, running, and jumping.
Enhance Recovery: Consuming the right nutrients after a workout helps repair muscle tissue, replenish glycogen stores, and reduce inflammation.
Support Muscle Growth: Protein is essential for repairing and building muscle, and consuming the right amount ensures that you're increasing lean muscle mass over time.
Boost Endurance: Workouts require sustained energy, and carbohydrates are the best fuel for keeping our energy levels up throughout a workout.
The right pre-workout meal can make a huge difference in your energy levels and performance. Ideally, you want a meal that will top off your energy stores (glycogen), give your muscles the amino acids they need, and provide sustained energy throughout your workout.
When to eat: Aim to eat anywhere from 1.5 to 3 hours before your workout, but if you’re short on time, a smaller snack 30–60 minutes before can also work. This time frame varies for everyone so don’t be afraid to experiment to find the timing that works best for you.
What to eat: Focus on a balanced meal with carbohydrates, protein, and a small amount of healthy fat. Here's why each is important:
Carbohydrates: Carbs are the primary fuel source for physical activity. If short on time before a workout, try simple carbs (fruit, berries, Greek yogurt, smoothies, toast) that are fast-absorbing for more immediate energy. If you’re consuming more of a meal a few hours before your workout, try complex carbs (whole grains, sweet potatoes, oats) that provide sustained energy.
Protein: Protein helps protect your muscles from breaking down during high-intensity exercise. Aim for a moderate amount of lean protein (e.g., chicken, turkey, tofu, or Greek yogurt).
Healthy Fats: Fat can be a slower-burning energy source, but you don’t want to go overboard before a workout. A small amount (e.g., a few slices of avocado or small amount on nut butter) is sufficient.
Examples (just a dew) of pre-workout meals:
A bowl of oatmeal with berries, a scoop of protein powder, and a teaspoon of almond butter.
A chicken and quinoa salad with olive oil and mixed greens.
A smoothie with banana, spinach, protein powder, and almond milk.
And don’t forget about water! Staying hydrated is critical for performance. Dehydration can lead to decreased endurance, muscle cramping, and poor recovery. In addition to drinking water throughout the day, be sure to replenish electrolytes after intense workouts.
By making smart nutrition/fueling choices, you’ll have the energy you need for your workouts and for daily life! You’ll recover faster and improve upon your strength and endurance. Ultimately, fueling your body properly is one of the best ways to reach your goals both in and out of the gym!
There is SO MUCH more we could say about the importance of sound nutrition when it comes to overall health. Look out for an upcoming nutrition talk in February where we will dive into this topic in more detail. And the DeNovo nutrition coaches are always here to support you! Get started today: https://denovocrossfitappointments.as.me/schedule.php
