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BIG Nutrition: Pre-WOD Preparation and Post-WOD Repletion


BIG Nutrition: Pre-WOD Preparation and Post-WOD Repletion

In the nutrition challenge, meal and snack timing around WODs is important to optimize energy and muscle repair and building.

What is the goal?

  • Eating/drinking within 1 hour of waking
  • Pre-WOD something (meal 2-3 hours before or snack ½ -1 hour before)tomato-jand
  • Post-WOD something (meal or snack no more than 1-2 hours after)

What is a snack?

  • Weight loss or small person? <150 calories is a snack.
  • Larger person, gaining weight or building muscle? 150-275 calories is a snack.


More than 3 hours since a meal, a pre-WOD snack, ½-1 hour before is recommended energy to get the most out of the WOD.

Apple, banana or other fruit Baked sweet potato chips


Greek yogurt and ½ fruit serving ¼ cup dried fruit


Vegetable sushi (brown rice of course) Cucumbers and 2 Tbsp. bean dip


½ cup oatmeal


Garbanzo beans and peas
Whole grain crackers or pita and 2 Tbsp. hummus



One to two hours post-WOD is the time when muscles are primed to store glycogen. An ideal snack has a carbohydrate protein ratio 4:1. Why protein and carbs, wouldn’t just carbohydrates work? Yes, it works, but you actually get more stored glycogen when the snack or meal contains carbohydrates and protein. If focused on muscle gain, choose a snack that is closer to the ratio of 2:1 carbs:protein.

Nut butter sandwich


Bean and vegetable salad
Edamame and red peppers


Chunk light tuna and cucumbers


Carrots, crackers, and hummus


½ grapefruit and nuts
Whole grain crackers and bean dip


Meat or bean quesadilla
Milk or Greek yogurt


Apple and 1-2 Tbsp. nut butter
Hard-boiled egg, 1 cup grape tomatoes Jerky and green beans


Cottage cheese and pea pods Salsa with beans and whole grain crackers

In case you missed it…..

Last week’s blog was about using measuring cups to portion your food. My suggestion is to measure portions for a few weeks and place them on your plates and in your bowls so that you see what real portions look like. This is good preparation for eating out.

Nutrition challenge questions?

I will be at BIG to answer questions after the following WODs or classes:

  • Friday, Oct. 14, 6:30 pm
  • Saturday, Oct. 15, 11:00 am (Olympic weightlifting)
  • Wednesday, October 19, 5:30 am
  • Thursday, October 20, 9:30 am
  • Saturday, October 22, 9:00 am

Happy and healthful eating,

Donna G. Pertel, MEd, RD, LDN



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