NUTRITION
Our philosophy on fueling performance.
WORLD CLASS FITNESS IN 100 WORDS
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
— CrossFit Journal, September 2002
PRE-WORKOUT FUELING
What you put into your body greatly affects your performance. If you eat the right foods at the right time, you have a much better chance of setting some PRs. Studies show athletes who ate prior to high-intensity workouts lasted longer and performed better than those who trained fasted.
3-4 HR
Large meal
600-900 cal
2-3 HR
Small meal
400-600 cal
1-2 HR
Snack
200-300 cal
Your pre-workout meal should be predominantly carbohydrates with some protein — carbs empty from the stomach quickly and become readily available to your muscles. Avoid high-fat meals before training to prevent GI upset.
POST-WORKOUT FUELING
Properly fueling after workouts is just as important as fueling before. During a strenuous workout, your glycogen stores get significantly depleted. It's your post-workout meal that restores your energy tank — but only when the right foods are consumed at the right time.
The 30-45 Minute Window
Consume moderate to high glycemic carbohydrates within 30-45 minutes after your workout. Glycogen re-synthesis is 2-3x faster immediately after exercise than a few hours later. Delaying intake can leave you more sore and fatigued than necessary.
Not hungry right after a workout? Try drinking your carbs — a smoothie or shake. Others prefer easy-to-eat foods like bananas, oranges, or raisins. Experiment to find what works for you.
SUPPLEMENTS
No “super pill” compensates for a bad diet. Supplements are meant to do exactly what their name states — supplement your regular food intake, not replace it. Take your diet as seriously as you take your training.
The most studied, safest, and most effective workout-related supplements. We especially encourage Omega-3 fatty acids as a natural anti-inflammatory.