Strike Fitness

I’m a CrossFitter and a CrossFit coach - I do it every day.

I have a keen interest in nutrition and helping others with it, so here’s a Handy guide so save it and try and implement where possible.

This is evidence based on myself and others I’ve helped as CrossFit is intense we need to be fuelled whether we’re lifting that day or doing a steady cardio piece.

But personalisation has to happen as our digestive systems (preference, food suitability & gut tolerance)differ, so sampling different foods is a must to find what works for you.

Adequate fuelling - why?
🔋fuels your workout
🔋supports protein synthesis in the muscle
🔋prevents protein breakdown
🔋creates consistency and sustainable nutrition to utilise in training and competition.

⏰2-3 hours prior -
Carbs and protein will assist fuelling your workout effort + top up additional amino acids in the blood stream to help prevent muscle protein breakdown.
I love Tuna & light veggies in a wrap here.
⏰30/60mins prior -
Digestible carbs, low fibre and low fat is needed here to prime your muscles for your training session. The amount is dictated by the intensity of the session but should be around 15-30g of carbs to start with.
Go for Fruit, rice cakes/honey, liquid carbs or fruity bread etc here.
⏰15/30mins prior -
Caffeine is the best pre workout on the market, evidence suggests it can improve strength performance when used properly.
Limit throughout the day and hit 3-5mg/kg pre workout to fully feel the impact.

🔑pre workout is only a small window of time, so don’t expect this to work like magic if you’re skipping meals or eating like crap.
This is the top of the pyramid when it comes to your health & performance sleep, recovery and nutritional adequacy take the lead over pre workout nutrition.

The evidence is there to support the importance of fuelling your workouts, but it’s very important to tailor it to your training needs & your lifestyle.

Consistency > Perfection
In your pre workout nutrition and you’ll start to see small changes immediately if implemented correctly .

Wanting to progress your training or nutrition?

Take a look at the traffic light system where are you right now?

Things have to get a little uncomfortable to progress that’s the basic science of it.

Get that engine revving in the amber and watch your life improve.

A tale as old as time.

You could add the analogy to pretty much any goal.

Put all your eggs in one basket and go 0-100 overnight and it’s likely to lead you into the flame.

Start slowly and build good consistent habits and you’ll likely see some solid results that will last.

🐢🥊🐇

Sweaty times ahead...

Every 3 mins x 15 sets (45mins)

C2 Bike 1000m
Followed by
Set 1 - 10 pull ups
Set 2 - 10 CG Bench Press @60/40
Set 3 - 10 Burpee high knee jump

*rest the remainder of the 3min window.

-scale the bike to 2 mins
-scale the work or weight to ensure you are done by 2:45.

Drinking fluid during exercise helps to prevent a drop in performance caused by dehydration, and fluid after exercise will re-hydrate you.

The amount of fluid and the timing of drinks depend on the individual and the sport.

Heres some tips:
💦Always start exercise well hydrated, this will lower the
risk of becoming dehydrated during sport.
📜Develop a plan for drinking during exercise based on your own sweat rates.
⏱ Drink fluids with your recovery snacks and the following meal to achieve rehydration.
REMEMBER 🙋🏻‍♂️Thirst is not an effective indicator of hydration status whilst working out. There will be significant fluid loss before you feel thirsty. When drinking, your thirst will be satisfied well before these losses have been fully replaced.

DRINK IT IN

Good or bad your diet history is a collection of lessons.

Usually you’ll have first hand experience in what not to do.

But.......

It wasn’t a waste of money or time as long as you prevent yourself from repeating the same mistakes.

Like continuing to believe going super low calorie will work for you this time.

Regret doesn’t need to exist because each decision you make results in........
Getting what you’re after or learning a valuable lessons.

Crashing in the afternoon and feeling like sh*te?

A structured eating pattern is key to helping remove that afternoon crash and also key to our overall health and training for a good few reasons.

If we’re not supplying our system with the correct fuel, Are we just expecting it to train hard and recover optimally?

The body likes routine....
Eating at the same time daily can help reduce an unnecessary stress on the body, improving your overall health now and in the future.

If we can get into a consistent feeding pattern it will result in us getting the most out of the nutrients from our food and reduce the negative symptoms like gas and bloating.

Once we’re consistent with this our bodies start to predict when food will arrive and this helps prime the system to digest and absorb our food better.

Our bodies and systems like a good routine.... give it 2 weeks and see how you feel, help yourself by taking some internal stress out the picture.

Consistency > Perfection