6/11 Nutrition Thursday

Coach Jon gives Coach James a spot on the bench press. Both of these coaches follow a specific workout nutrition protocol. Ask them what they do and why they do it. 
CrossFit is hard and has a high metabolic demand. CrossFit impacts our metabolism and hormone balance in a profound way. That's why we call our workouts metabolic conditioning. The time before, during and after a workout provide critical windows of increased nutrient sensitivity. Our bodies are more receptive and sensitive to certain nutrients. You can take advantage of this by really dialing in your pre-and post-workout nutrition practices.
You don't need to get super fancy or complicated with this. Before you workout, take in a little bit of protein. It can be a hard-boiled egg, a protein drink or bar, etc. Whatever it is, just make sure it has amino acids (which all proteins do, some protein sources just have more kinds of amino acids than others.)  It can have a little bit of carbohydrates if you like. No worries. 
After your workout, take in a bit of protein and carbohydrates (ideally not from fruit) and this will help shift your body into positive protein status quickly. Being in a positive protein balance after you workout will help you recover and have more fuel stores for your next workout. Yes, what and when (no more than 1 hour) you eat after one CrossFit workout will influence how you feel and perform for your next workout. 
Talk to a coach is you have questions about this. You will notice we have some pre- and post-workout powders and bars for sale in the front room. If you prefer a whole foods approach to your pre- and post-workout nutrition plan, ask Coach Leslie for some recipes. 

Today's Workout
CrossFit Total II
Three attempts to establish your 1 rep max in:
Clean
Bench press
Overhead squat
Clean is from the ground, power or squat.