🍽️ How to Fuel Your Body Before and After a CrossFit Workout

You show up. You lift heavy. You sweat hard.
But are you fueling your body in a way that supports all that work?

At Starr Village CrossFit, we believe that fitness doesn’t end when the workout does — what you eat before and after can make a huge difference in how you perform, recover, and progress.

Here’s your no-fuss guide to pre- and post-workout nutrition that actually works:

⏱️ Before Your Workout: Fuel to Perform

🔥 Why it matters:

Eating before your workout gives your body the energy it needs to train harder, lift stronger, and last longer.

You don’t want to feel sluggish — or lightheaded — halfway through a WOD. That’s where smart fueling comes in.

✅ What to eat (30–90 min before):

Your pre-workout meal/snack should include:

• Carbs = quick energy
• Protein = muscle support
• Optional: a little fat if you’re eating more than an hour ahead

🍌 Simple Ideas:

• A banana + a scoop of protein
• Greek yogurt with berries and honey
• Rice cakes + almond butter + half a protein shake
• Oatmeal with cinnamon + egg whites
• A smoothie with fruit, protein, and almond milk

🧠 Pro Tip: Keep it light if you’re eating closer to class time. Too much too close = 🌀 regret.

⏱️ After Your Workout: Fuel to Recover

💪 Why it matters:

After your workout, your muscles are broken down and craving nutrients. This is your chance to:

• Rebuild stronger
• Reduce soreness
• Refuel for your next session

✅ What to eat (within 30–60 min post-WOD):

• Protein = repairs and rebuilds muscle
• Carbs = replenish energy stores
• Hydration = restores fluids + electrolytes

🍽️ Easy Post-WOD Meals:

• Grilled chicken, rice, and veggies
• Protein smoothie with banana, almond milk, and peanut butter
• Eggs, sweet potatoes, and avocado
• Ground beef or turkey with quinoa and greens
• Tuna wrap with fruit on the side

🧠 Pro Tip: If you’re not eating a full meal right away, at least grab a protein shake and a piece of fruit to hold you over.

💧 Don’t Forget: Hydration Is Fuel Too

Water and electrolytes are essential — especially in hot, humid Tennessee summers.

• Drink water before, during, and after training
• Add a pinch of sea salt or an electrolyte packet if you’re sweating a lot
• Aim for half your bodyweight in ounces of water per day (minimum)

🚫 What to Avoid:

• Training on a totally empty stomach (unless intentionally fasting)
• Eating heavy, greasy meals right before a workout
• Skipping post-WOD nutrition — it slows down recovery!

💭 Final Thoughts from Starr Village CrossFit

Fueling isn’t about dieting — it’s about supporting your performance.

Whether your goal is fat loss, strength gain, or just feeling better, the way you eat around your workouts plays a huge role in how quickly and sustainably you see results.

And remember — your body is doing hard things. Fuel it with care.

Not sure what’s right for you? Ask a coach — we’re always here to help you figure out what works best for your goals, lifestyle, and schedule.

Let’s eat, train, recover, and repeat. 💪

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