Wednesday 08.12.2020




Today, we’re sharing some of our pre-workout nutrition advice, but keep in mind — every body is different. So to really find what works for you, you need to do some experimentation (and maybe even hire a coach!).

When should you eat your pre-workout meal?

First, we have to let you know that it’s best to eat 1-3 hours before your workout. This time frame gives your body time to digest, while also giving you fuel for your training!

It’s helpful if this meal has some lean protein since exercise damages muscle tissue and protein can help protect it. A mix of high and low GI carbs, such as grains with leafy greens is also ideal for a combo of both fast and slower digesting energy sources. Since fats slow digestion, you definitely don’t want to overdo them in this meal. 

What if you have to eat right before your workout?

The same suggestions apply! The only difference is you may want to consider including some whey protein and sticking to only high GI carbs so you can utilize your food for fuel immediately. 

For a refresher on the glycemic index, refer back to this article that breaks it down and includes some go-to examples for both!

And remember… it’s necessary to test things out for yourself to see what pre-workout options help you perform your best. You should feel as strong, energetic, and capable as we all know you are!

Flying Fortress Nutrition powered by WAG!

Flying Fortress Nutrition powered by WAG!

CrossFit WOD

Front Squat 2-2-2-2-2-2-2-3 @ 80%

For Time:

30 GHD sit ups

30 Shoulder to Overhead (75/55)

60 Pull Ups

30 Shoulder to Overhead (75/55)

30 GHD sit ups

– 15 minute time cap –


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