When and What to Eat to Optimize your WORKOUT!

Nutrient Timing:

Many people are confused when it comes to what they should eat, how much they should eat, and when they should eat when it comes to planning their meals around a workout. This blog is here to clear up confusion and make it simple. 

When worrying about pre and post workout nutrition it is important to know there are 3 phases you need to be concerned with. The first phase is known as the energy phase. This is particularly important for CrossFit athletes due to the intense nature of the workouts. This is just before and during the workout; at approximately 45 minutes prior to working out the body needs to be fueled so that it can perform to its peak. During this time a 4:1 ratio of carbohydrates and protein should be consumed. This is roughly 6 grams of protein and 24 grams of carbohydrates. An easy way to accomplish this is a high glycemic carbohydrate drink with protein. This will give your body the glucose necessary to complete the work load of a CrossFit Workout. 

The second phase is the anabolic phase. This is up to 45 minutes post workout. This is when the general population drinks their protein shake. At this time carbohydrate consumption is still highly important. A 3:1 ratio of carbohydrates to protein should be consumed. This is because the cells are more sensitive to insulin from the carbohydrates at this time and consuming carbs will allow the protein to enter the cell easier. 

Once in the third phase, which makes up the remainder of the day is known as the growth phase. During this phase a 1:5 ratio of carbohydrates to protein is necessary. This is when protein and fat should be the primary part of your diet. This is when repair of the cells (GAINS) are being made. Proper nutrition and nutrient timing is key to get the most out of your workouts. You are putting in the work so you might as well reap the full rewards. Try these simple guidelines to watch improvements in your workout and body composition! Learn more at CrossFit Watauga!

Derek Nelson