Just breathe and finish this thing, I tell myself as I try to ignore the burning in my thighs. They feel as if they’ve just been dipped in acid. My lungs scream and my heart pounds in my ears. With every beat, I fear that it might jump right out of my chest.
I keep my head up and focus on the finish line. It’s so close and I can already feel the sweet taste of victory. I can also feel something else… an awful wretching in my stomach. I look down as my feet cross the bold, white streak that marks the end of the always-painful 800-meter race. But, I don’t stop running there.
I keep going. I run straight out of the fenced-in track and throw my body over a bright blue trashcan. With almost no embarrassment, I vomit.
This was my high-school track meet routine. Thirty minutes before my event, I’d consume a full Snickers bar then run as fast as I possibly could. Each race would conclude with me watching that candy bar come right back up. Disgusting, I know.
Twenty years and two nutrition coaching certifications later, I know much better.
Choosing the right foods for your body and your workout can make the difference between scoring a PR and… throwing up in a blue trashcan.
So, what exactly should you eat to fuel your workout?
In general, your body prefers carbohydrates as its primary fuel source, especially for high-intensity training like CrossFit. We also use fat and protein as sources of energy. But, those are slower to digest making them less ideal pre-workout.
Two hours before exercise, I would suggest having a small meal or snack that is primarily made up of easy-to-digest carbohydrates and perhaps a small amount of protein. A bit of protein can help your recovery post-workout but too much might be hard to digest and can feel heavy in your belly. Some great options are:
- Greek yogurt with honey
- Apple plus a protein shake
- Overnight oats with dried fruit
- Banana on toast with a drizzle of honey
- Boiled egg and strawberries
Thirty minutes before exercise, an even smaller snack can help keep you energized during the most grueling of workouts. Since you have much less time to digest here, opt for a small carbohydrate portion. Think: quick energy that won’t upset my stomach. Here are a few of my favorites:
- Half a banana
- A piece of toast topped with jam or honey
- Energy chews like Honey Stinger or Gatorade blocks
- Handful of dried fruit like raisins
- A spoonful of maple syrup (for us Vermonters, this should feel natural)
Consuming a small snack this close to a workout is a good idea especially when you know the workout is going to be highly intense or if you know the exercise volume that day is going to be larger than usual.
Now, do you have to eat during both of these time frames? Must you stick to these exact guidelines? No way. Everyone is different. Some people might find that a pre-workout snack is wildly helpful while others can experience digestive upset. Those athletes may prefer to keep their meals further away from their training. The important thing is to make sure you are properly fueling yourself in a way that makes you feel awesome during a hard workout, helps you recover, and is sustainable.
I always recommend that athletes experiment and try out different methods. Play with your meal timing as well as the types of foods you consume before coming to class. How will you know what works best for you if you don’t occasionally change things up?
And if you ever find yourself signed up for an 800-meter race, skip the Snickers bar and eat a banana instead. Your stomach (and the spectators) will thank you.
