The paleo diet is based upon everyday, modern foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors. If performance is your primary motive, than you might want to look more closely at the Zone Diet. As competitors, athletes are always looking for ways to take their performance to the next level and get on top. Your pre-workout meal or snack should predominately consist of carbohydrates with some protein because carbohydrates empty from the stomach quickly and become readily available to be used by the muscles. Properly fueling your body after your workouts is just as important as properly fueling before your workouts. In order to fully replenish your glycogen stores you should consume moderate to high glycemic load carbohydrates within 30-45 minutes immediately after your workout. Most people usually aren’t very hungry immediately after engaging in intense exercise and find it easier to drink their carbohydrates rather than eat them.
Our friends from The Cave in Marin will be sponsoring a Nutrition Fair this Saturday, 1 Dec at Noon. In CrossFit, we consider nutritional balance to be essential to the overall lifestyle we promote. Many of us follow something called the Paleo Diet, which focuses on eliminating processed foods and high glycemic carbohydrates from our diet…much like the simple outline quoted above. Below are a list of websites and blogs that we think are awesome….and that you might think are awesome too.


During a strenuous workout, such as those we do almost every day, your body’s glycogen stores get significantly used up.
Others may be able to consume easy-to-eat carbohydrate rich foods such as raisins, bananas, oranges, melon or apple slices. In today’s world we are constantly inundated with information about what to eat, when, how much or how little and it can certainly be daunting.
Many athletes turn to supplements, however, because they believe it is a better way to optimize their health and performance.
But if you eat the right foods at the right time, you have a much better chance of taking it to the next level and setting some PRs.
Several factors should be taken into account such as when you will be training as well as the intensity and duration of the training session.
Muscle stores of glycogen, which is the storage form of carbohydrates in the body, are absolutely essential in performing endurance exercise at high intensity for any extended period.
It is important to properly replenish them to help you to recover from these intense workouts and set you up with the energy you’ll need for your next session. It has been shown that the rebuilding of your muscle’s glycogen stores is 2-3 times faster immediately after exercise as it is a few hours later. By removing these things from our food, scientists have found that we cut down significantly on our risk of coronary heart disease, diabetes, cancer, and obesity. This is why we, the CrossFit community, have provided endless resources to those who are looking to learn more about these templates.


We all know that if the gas tank in your car were low you wouldn’t get very far and if it was empty you wouldn’t get anywhere at all.
The less time you allow before a workout, the smaller your pre-workout meal or snack will be. As Crossfitters, we are constantly working our bodies at this level so it is imperative that you fuel and replenish your glycogen stores appropriately so you can perform well at this level on a daily basis. Your pre-workout meal will give you an energy boost but it does not replenish your glycogen stores. Delaying carbohydrate intake for too long after your workout will reduce muscle glycogen re-synthesis and minimize your ability to restore your energy tank to its full capacity potentially leaving you more sore, and fatigued than usual. It’s your post-workout meal that really restores your energy tank but only when the right foods are consumed at the right time. Take your diet as seriously as you take your training and you will see improvements in not only your performance but also how you look and feel.
A general rule of thumb is to allow 3-4 hours for a large meal (600-900 calories) to digest, 2-3 hours for a smaller meal (400-600 calories) and 1-2 hours for a snack (200-300 calories), depending on your tolerance.



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