FUELLING FOR CROSSFIT - WHAT TO EAT AROUND TRAINING

As you would all know CrossFit is a demanding sport, where we work at high intensities, making it a glycolytic sport. This means we are working hard at high intensities, therefore carbohydrates are our predominant fuel source.  Understanding how to fuel workouts properly plays a huge role in optimising performance, especially if you are doing longer sessions or multiple sessions in a day. 

CARBS CARBS CARBS

As mentioned, carbohydrates are our main fuel source, therefore to have enough energy to sustain energy and effort in workouts, you must be consuming adequate amounts of carbohydrates. 

Generally, they should make up to 45-65% of your total daily calories. 

Examples of carbohydrates to include throughout the day are vegetables, potatoes (a high-carb vegetable), fruit, bananas (a high-carb fruit), rice, oats, and wraps.

WHAT TO EAT PRE-WORKOUT 

Fuelling up with fast-digesting carbs before training is a great way to support your training and use your carbs effectively. Fast-digesting carbs can provide a quicker surge of energy, making them ideal within the training window. 

Ideally, 1-2 hours pre-training so your body has enough time to digest the food and convert it to fuel. 

Examples of fast-digesting carb options include:

Bananas: Packed with natural sugars, bananas offer a quick energy boost without causing digestive discomfort.

Honey: A natural sweetener rich in glucose and fructose, honey provides a rapid energy source.

White Bread or Toast: While not the pinnacle of nutritional density, white bread is a fast-digesting carb that can be paired with toppings for a quick pre-workout snack.

Jam or Fruit: Jam made from fruits provides a concentrated source of fast-digesting carbs. 

The timing and choice of fast-digesting carbs before a session is up to you! Some may find comfort in a meal consumed 1-2 hours before training, allowing for digestion, while others might prefer a quick snack just an hour before.

In conclusion, consuming a carbohydrate-rich diet is necessary for us CrossFitters. Incorporating fast-digesting carbs as pre-workout fuel can enhance performance, allowing us to work harder, complete more rounds, and lift heavier weights during workouts.