Pre-WoD Nutrition


WOD – Gutz
30 Burpees
50 Thrusters 75/55
30 Burpees

Pre-WoD Nutrition

We’ve heard a lot of questions lately regarding pre-WoD nutrition. Nutrition is the base or foundation of the CrossFit Pyramid. CrossFit’s general prescription for nutrition is as follows: “Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar.  Keep intake to levels that will support exercise, but not body fat.” Remember, your first choice should be REAL food.  Shakes can be good, but real food is great.  Also, be sure to consume about ½ ounce of water per pound of bodyweight to ensure that you are properly hydrated.

With that in mind, it is important to understand that individuals will still have a bit of variation in their specific needs. These needs could vary based on everything from your specific goals to your specific training for any given day. Some of you are focused on fat loss, others are focused on performance. Some WODs are more strength oriented, while others are more focused on metabolic conditioning. This will definitely require some experimentation on your part. Below are some recommendations for pre-WOD nutrition.

If the WOD is “Fran” or something similar that requires a high power output, a good starting point would be to consume a balanaced meal 2-3 hours prior. Again this will vary, but most likely you will be more successful with an empty stomach and good hydration levels. If you’re doing this workout at 6am, you may want to stick to strictly fluids prior to the workout.

If the WOD is back squat 6×1 or more strength oriented, you will most likely be able to consume your meal right up to the start of the workout. You will likely perform well with a meal that consists of mostly protein. Some fat and some carbohydrates are ok, but the focus should be protein, staying hydrated, and maybe some caffeine such as a cup of coffee.

If your workout is a combination of the above, again you will have to experiment and see what works best for you.

Something to remember is that as long as you’re eating well, pre-WOD nutrition is probably not the most important contributor to your success. Chances are there is something more important that you could be focusing on that will give you a bigger return on investment, such as more sleep or better food quality throughout the day.  Most importantly, ensure that you log all of your nutrition and note how it makes you look, feel, and perform.