Brenda Khan
Nutrition is a key component of CrossFit, and what you eat before a workout can significantly impact your performance. While some people prefer to work out on an empty stomach, eating the right foods can provide you with energy and enhance your overall experience. For those following a ketogenic diet, there are specific considerations to keep in mind when fuelling your body for CrossFit. The traditional belief that carbohydrates are essential for workout performance has been challenged by recent research, suggesting that the body can utilise alternative fuel sources during exercise. This shift in understanding has important implications for keto dieters, who restrict their carbohydrate intake. So, what should you eat before a CrossFit workout if you're following a keto diet?
What to eat before CrossFit Keto:
| Characteristics | Values |
|---|---|
| Timing | 30-120 minutes before a workout |
| Carbohydrates | Quick-digesting carbs (25-35g) 1-2 hours before intense workouts |
| Protein | Moderate protein (20g) about 2 hours before class |
| Fat | Your primary energy source on a ketogenic diet |
| Water | 16-20 oz 2-3 hours before class, and another 8-10 oz 30 minutes before starting |
| Food Options | Oatmeal with protein powder and banana, rice with chicken breast and steamed vegetables, toast with egg whites and apple, protein shake, Rx bar, ham and cheese sandwich, coffee, etc. |
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What You'll Learn
You don't need to eat carbs before a keto workout
When preparing for a workout, it is important to remember that your body, when in ketosis, relies on ketones for energy, not carbohydrates. This means that you do not need to eat more carbs before working out; instead, your body will burn more fat. Studies show that keto dieters burn twice as much body fat during exercise as those who consume carbohydrates.
If you are new to the ketogenic diet, it is important to consult a doctor or a nutritionist to ensure that your body is getting the right fuel at the right time. While some athletes and Cross-Fit aficionados might need more carbs, it is not necessary to "carb-load" before a workout. Carbohydrates are indeed a quick source of energy, but if you are on a keto diet, your body will rely on ketones for energy.
To ensure your body has enough ketones, you can eat foods rich in Medium Chain Triglycerides (MCTs), which are easily digestible and rapidly converted to ketones. MCTs provide a quick, efficient, and steady energy source for your muscles and brain. A low-carb protein shake with MCT-fortified protein powder is a great pre-workout snack. This will give your muscles the protein boost they need to recover, along with extra energy from the MCTs, improving your endurance.
If you are working out in the morning, it is a good idea to eat something 30-60 minutes before your workout. A banana and a small protein shake, or a piece of toast, can provide energy without causing stomach discomfort. You can also try a protein smoothie with a banana and berries for a quick energy boost.
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Eat fat to fuel your body
The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet that changes the way your body uses food. Typically, carbohydrates provide most of the fuel that your body needs. The keto diet reduces your carbohydrate intake and teaches your body to burn fat for fuel instead. This metabolic state is called ketosis. In ketosis, your body uses fat for fuel instead of glucose.
When following a keto diet, it is important to eat a variety of nutrient-rich foods that contain healthy fats. These include:
- Meats and fish
- Nuts and seeds
- Butter and cream
- Oils such as olive oil, canola oil, and MCT oil
It is also important to note that the keto diet restricts carbohydrates, so you will need to cut back on bread, cereal, grains, and fruits and vegetables that are high in carbohydrates. To stay in ketosis, you should aim for less than 50 grams of carbohydrates per day.
When it comes to CrossFit, proper pre-workout nutrition can greatly improve your performance. It is recommended to eat a meal that includes some carbohydrates 2-3 hours before a CrossFit class. For longer workouts, you can increase your carbohydrate intake and pair it with a moderate amount of protein. This will give you the energy you need to get through the class.
If you are following a keto diet, you can apply the same principles by focusing on healthy fats and moderate protein while limiting your carbohydrate intake. Here are some examples of what you can eat before a CrossFit workout while on a keto diet:
- A small protein shake with a banana 30 minutes before class
- A bowl of oatmeal with protein powder and a banana 2 hours before class
- Rice with chicken breast and a small sweet potato 2-3 hours before class
- A protein smoothie with banana and berries 1-2 hours before class
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Eat a full keto meal if that suits you
Eating a full keto meal before a CrossFit workout is a perfectly valid option, provided it suits your individual needs and preferences. The key is to ensure you're consuming enough grams of fat and protein to fuel your performance without causing discomfort.
When preparing for a CrossFit workout, it's essential to consider the timing of your meal. As a general rule, allow a window of 30 to 120 minutes before your workout to eat. This window may vary depending on the time of day of your workout and your personal preferences. For example, if you're attending an early morning class, you might prefer a shorter window or even an empty stomach. On the other hand, if your workout is in the evening, you might have a full day's worth of meals fueling you.
If you choose to eat a full keto meal before your CrossFit workout, ensure it includes a good amount of fat and protein. Fat is your primary energy source on a ketogenic diet, so adding it to your pre-workout meal will provide your body with the energy it needs to perform. Additionally, include protein-rich foods to give your muscles the amino acids they need for protection and recovery.
When it comes to specific meal options, you can consider a variety of keto-friendly combinations. For example, you could try a meal of chicken breast with a small sweet potato and steamed vegetables, providing both protein and carbohydrates. Another option is to have eggs, avocado, and fruit, which will give you a good balance of protein, healthy fats, and carbohydrates.
Remember, the beauty of being on a keto diet is that when you're in ketosis, your body becomes a prime fat-burning machine. This means that during exercise, your body can tap into stored body fat for fuel, resulting in increased fat burning compared to carbohydrate-based fuel sources.
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Drink a protein shake with MCTs
Drinking a protein shake with MCTs is a great option for a quick energy boost before a CrossFit workout, especially if you're following a keto diet. MCT stands for Medium-Chain Triglycerides, which are healthy fats that are easily digestible and provide a quick source of energy.
When choosing a protein shake, opt for one that is keto-friendly and low in sugar and carbs. You can also add a scoop of keto-friendly protein powder to your shake, which will help you get the protein boost your muscles need to recover. Look for protein powders that contain MCTs, such as Perfect Keto MCT Oil Powder or Keto Science Ketogenic Meal Shake, as they will provide additional energy from healthy fats.
If you're unsure about the taste or sweetness of the shake, consider adding it to your coffee for a caffeine boost or choosing a flavored option like vanilla, chocolate, or strawberry. You can also make your own shake by blending keto-friendly ingredients like nut butter, coconut oil, and MCT oil.
It is recommended to have your protein shake 30 minutes to 2 hours before your CrossFit class, depending on the size of your meal and your personal preference. This will ensure that you have enough energy without feeling too full or uncomfortable during your workout.
Remember, staying hydrated is crucial, so make sure to drink plenty of water along with your protein shake.
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You can work out on an empty stomach
While some people prefer to eat before a workout, it is possible to work out on an empty stomach, particularly if you are doing Crossfit Keto.
Working out in a fasted state is believed to help with weight loss, as your body feeds on stored fat and carbohydrates for energy, leading to higher levels of fat loss. Research from 2016 supports this, finding that those who didn't eat before exercising burned more fat and reduced their calorie intake over 24 hours. Working out on an empty stomach may also boost your Growth Hormone, as HGH increases when you're in a fasted state.
However, it's important to note that exercising on an empty stomach may not be ideal for strenuous or long-lasting activities. You may burn valuable energy sources and have less stamina, and low blood sugar levels may leave you feeling lightheaded, nauseous, or shaky. Additionally, your body may start to store more fat than usual as it adjusts to using fat reserves for energy.
If you do choose to work out on an empty stomach, make sure to stay properly hydrated and maintain a balanced diet. Listen to your body and do what feels best for you.
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Frequently asked questions
It is recommended to eat a small snack 30-60 minutes before your CrossFit class. Some options include applesauce, clementines, or a piece of toast. If you are attending an early morning class, you can also train your body to eat something as close as 15 minutes before the class.
On a ketogenic diet, your body does not need carbohydrates to perform. You can work out on an empty stomach or eat keto-friendly foods that nourish your body and help you maintain enough energy. You can also eat fat before exercising, as it is your primary energy source on a keto diet.
It is recommended to skip heavy, fatty, or spicy foods before a CrossFit workout. These include fried foods, cream-based sauces, nuts, and excessive fiber. These foods take longer to digest and can cause discomfort during workouts.
