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

13
Oct

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.

Pre-WOD

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

 

Post-WOD

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

donnapertel@crossfitbostonirongrit.com

 

 

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