July 2015: Athlete Newsletter

Pre and Post WOD Fueling
By: Jenessa Conner

Everyone’s nutritional needs are different, and “eating for performance” means one thing when you’re on The Zone, but something else when you’re eating Paleo. So, what should you be eating before and after a WOD to make sure your body is getting what it needs?

We asked a few of our coaches and L1 athletes to weigh in with their favorite ways to fuel up.

Dariel Cepeda, CF Level 2, Certified Strength and Conditioning Specialist

Overall diet: 80% Paleo

What’s your approach to pre-WOD fueling?

I normally have a full breakfast two hours before a WOD. It consists of approximately 35g of protein, 45g of carbs, and 15g of fat.

How do you refuel after a WOD?

I have a protein shake immediately after.

Tips on eating for overall wellness and performance:

Make sure you’re getting enough good carbohydrates. The more you train the more you will need. Sweet potato, yucca, and plantains work well for me when I’m ramping up my training. For overall wellness, I recommend the Paleo Zone diet: 40% carbs, 30% protein, 30% fats.

Tina DeGraff, CF Level 1

Overall diet: I follow a flexible nutrition plan, so I count my macros: protein, carbs and fat.

What’s your approach to pre-WOD fueling?

If I have something pre-WOD it’s usually two hours prior and contains a carbohydrate. Peanut butter on a slice of whole wheat, Quest bar, bowl of cereal, etc.

How do you refuel after a WOD?

I usually have an aminos (BCAA) drink and then eat within the hour after.

Tips on eating for overall wellness and performance:

I’m still trying to figure it out. I definitely am leaning towards a diet lower in fat, so I stay away from any high fat foods. I tend to eat lean proteins, lots of veggies and a little dairy for main meals. Snacks are usually carbs.

Anthony Mucurio, MS, CSCS, CF Level 2, CF Football, CF Kids

Overall diet: Paleo most of the time.

What’s your approach to pre-WOD fueling?

I feel that Pre-WOD fueling is really dependent on the individual, just like any other aspect of nutrition. It is important to experiment with what makes you feel good and what upsets your stomach. I usually stay away from foods for at least two hours before any activity. If you do eat, I’d recommend something light, i.e. fruits and vegetables or a bar of some sort. Mostly things that don’t take forever to digest.

How do you refuel after a WOD?

Since September I have been taking a recovery protein drink (first time ever supplementing my diet) immediately after the WOD. It is important to get some form of liquid protein and carbs into your system within 30 minutes of exercise.

Tips on eating for overall wellness and performance:

Eat what makes you feel good and stay away from foods that cause problems. Your gut is the key to your health and you should be treating your body like the high performing machine that it is by eating high quality whole foods. Also, learn how to cook.

Sam Dong, CF Level 1

Overall diet: Counting those macros.

What’s your approach to pre-WOD fueling?

I need it so that I can get the extra energy boost. I usually eat around 50g carbs and 25g protein, usually through a shake and oatmeal or something of that nature. I usually do this around 4 or 4:30, about 1.5-2 hrs before working out. On the weekends I wake up later and work out earlier, so I work out in a fasted state.

How do you refuel after a WOD?

I try to drink my recovery (more protein and carbs) right after the WOD and accessory work, within the first 30 minutes. Since we work out at night, I usually eat dinner about an hour or 1.5 hours after that.

Tips on eating for overall wellness and performance:

Don’t be afraid of carbs and fats. The less you eat, the less energy you have to lift and run and do all the awesome things at the 718 gym.