3, 2, 1… go!
Being ready for the unknown takes a lot of hard work. Your body needs proper nutrition as a basis for being able to go as many rounds as possible, reach your next 1 rep max, and crush your PR on a Hero WOD.
There’s a reason why Rich Froning chooses to include wholesome, all-natural milk as part of his recovery strategy.
Rich knows that milk has the right combo of protein, carbohydrates, and fat to build muscle and provide energy for back-to-back workouts. He knows that the intensity required to be the Fittest on Earth™ depends on paying attention to fueling your body for your next workout.
Whether it’s for time or load, choosing milk means choosing to have energy in the bank to get a time you’re proud to put on the whiteboard. It’s choosing to be your personal best.
There’s more to crushing a WOD than just milk, though. Our expert dietitian has advice on how to eat, generally, as well as what to eat to do your best in a competition.
Carbohydrates stored in muscles, the liver and blood are critical for optimum performance during both intermittent high intensity work and prolonged endurance exercise. Carbs are the easiest nutrient for the body to use for energy during exercise. Rich looks for carbohydrate and nutrient-rich foods like fruit, veggies, oatmeal, potatoes, yogurt, milk, and whole grains.
Protein fuels your muscle’s recovery after a WOD. Strength athletes should aim for protein consumption of 1.6-1.7g/kg a day. Look for sources of high quality protein such as milk, beef, chicken or poultry, and cottage cheese.
Fat is as a major energy source for endurance athletes! Monounsaturated and polyunsaturated fats offer the most health benefits and can be found in almonds, avocados, peanut butter, olives, salmon, tuna, and flax seed.
What to eat before and after a WOD
Pre-WOD: 1-2 hours prior to your WOD, top off your glycogen stores with low-fat foods that contain carbohydrates and protein. Some good choices are yogurt with fruit, banana with peanut butter, half of a peanut butter sandwich, or an energy bar of your choice.
Post-WOD: Within 30 minutes, consume 20g-30g of protein with carbohydrates to help your body start to recover. Together, the protein and the carbohydrates help rebuild and repair muscles. Some good choices are chocolate milk, your protein of choice mixed with cow’s milk, and yogurt.
Competition day is here!
Before you test your limits, plan ahead to fuel your body properly throughout the competition. Eat healthy the week of your competition, and have a solid breakfast the morning of that includes good carbohydrates and protein. During the day, consume carbohydrates and protein within 30 minutes of completing each WOD. Small, frequent snacks throughout the day will work to keep you fueled and energized. Good snacks to throw in your gym bag are fruit, nuts, protein powder to mix with milk, yogurt, a peanut butter sandwich, or an energy bar.