What To Eat Before & After Workouts

How Long Before Crossfit Workouts Should You Eat?

Eating before a workout is an individual thing. The answer depends on how you feel with food in your stomach before a workout.

Some people need it to feel good, others feel queasy if their stomach isn’t empty, so fasting in the morning works for them. Tinker until you find what works.

How long before your workout you eat depends on 2 things: when you workout and what types of food help you perform.

For example, some people take the 5am CrossFit class.

This would mean eating breakfast at 4:15-4:30 in the morning, which isn’t ideal. But, if you feel sick without eating before training, you’ll need to get up and do it.

A protein shake in this case may help so you aren’t cooking in the middle of the night.

The kinds of foods you eat before a workout will vary. Quick digesting carbs like bananas or oats are good for providing a boost of energy right before a training session.

Generally speaking, eating a small to medium sized meal 60-90 minutes before you workout is a good place to start.

Eat a balanced meal of lean protein and carbohydrates, and limit the fat intake. Fats take longer to digest and may make you feel sluggish come workout time.

What Should You Eat After Crossfit Workouts?

Plenty of contradictory research exists on the topic of “post workout” nutrition.

Some science says you have a 45 minute window to eat that will maximize the gains you make from the workout (this is where the “Window of Gainz” from Barbell Shrugged came from).

Some of the science says it doesn’t matter as long as you eat a balanced diet throughout the day.

Personally, I’d recommend you try to do both. Focus on eating quality foods throughout the day, but try to eat something within an hour of training.

Some protein to boost recovery and carbohydrates to replace what you just burned off are good choices. There are plenty of option for post workout supplements too.

Shoot for 25-50g of protein and 50-75g of carbohydrates after you train.

If you can’t stomach meat after a session, a protein shake works just fine.

Some easy to digest carb options include bananas, oats, Larabars, apples, and yogurt.

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