Food as fuel.
Food is so important to how you feel and perform as an athlete. Did you know that the food you eat pre-workout is just as important as the food you eat post-workout? Working out without eating before-hand is like driving without gas in your tank. It’s not going to get you anywhere.

According to Paleo for Athletes (by Loren Cordain and Joe Friel), fat is important for pre-workout meals, especially if you’re doing heavier/longer/harder workouts. You should also avoid carbs that spike your insulin just before a workout (ie: tropical fruit) and try to ensure that they’re the kinds of carbs that are easily digestible.

Just like any meal, pre-wod meals should involve protein, fat and carbs, and it’s recommended that you eat about 1.5 to 2 hours before your workout. It’s simple – just remember, protein, fat and carbs.

Here’s are some simple pre-wod ideas:
- Chicken breast, avocado, veggies
- Boiled eggs, fruit, nuts
- Beef jerky, trail mix (nuts and dried fruit)
- Leftovers! Make extra meatballs the night before, add a simple salad with olive oil
- Poke, apple, nuts

WOD

“Dae Han”

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin. (Source: CrossFit.com)