Our goal must be to give up on the WOD of the day, in this article we will talk about the improvement of performance in crossfit, specifically focused on pre-training intake.

What should I eat a WOD to give up?

First we must take into account that the separation time between training and food intake must be between 50 and 90 minutes, to avoid gastrointestinal problems or discomfort.

Speaking of food, focusing only on the WOD and seeking to maximize performance it is important to provide carbohydrates in the hours prior to training to maintain a good condition of glycogen deposits, basically make a meal that provides carbohydrates. Some examples can be half a handful of dry figs, bananas, or in another texture, abusextrine or amylopectin. But, this intake must be done with enough time so that those foods that need more digestion would be digestive.

Imagine that we have an athlete of 70 kilos of body weight, should ingest 0.3-0.5 g of hydrates per kilo of body weight, that is, between about 21 and 35 grams of hydrates.

Some examples:

44 grams of dates or 6 dates that will contribute about 30 grams of carbohydrates
1 banana, to give us about 20-35 grams of carbohydrates
A dose of 20 grams of abusextrina or amylopectin with 500 ml of water

In short, what do we look for with this pre-wod intake?

Optimize glucogenic deposits with high-moderate carbohydrates, this amount will depend on the number of weekly training sessions, duration and intensity that is individual and a punctual contribution before training carbohydrates.

Optimal state of hydration with the intake of water and hypotonic drinks. Being hydrated before training will avoid the performance of performance and problems associated with this.

On the other hand, what happens if we are tired?, Or do we need any stimulant.

You were all waiting for coffee, or energy drinks.

The effective caffeine dose would be between 3 and 6 mg/kg an hour before training, since it improves performance in resistance activities, short -term sprint, etc.

If you keep reading, you will find five recipes suitable for your WOD with the characteristics we have named before. Either in the form of snack or in the form of a densest intake.

French toast with banana and honey

Ingredients:

Bread slice
Banana
Honey
Egg

Preparation:

First you must beat the eggs in a deep bowl with a fork or spoon, the next step to introduce the bread in the beaten eggs, leave it for a few seconds, turn and back in the eggs so that it is soaked well.

Then you must put the plan with egg in the pan until it brown on both sides, without burning.

Subsequently, place the bread and add the banana cut on top, plus honey to the taste of each one.

Gnocchi with turkey, Parmesan cheese, and broccoli

Ingredients:

GNOCCHI
Turkey breast
Parmesan
Broccoli
Spices
Salt and oil

Preparation:

You must cook the Gnocchi in water or directly introduce them to the pan over medium heat.

Once cooked, we add the chopped turkey breast, the Parmesan cheese and broccoli cooked to taste.

Rice cream with oat, fig and chocolate drink

Ingredients:

Cream or rice porridge
Oat or soy drink
Figs
Black chocolate (+85%)

Preparation:

In a deep bowl we first introduced the cream or rice porridge, then add the oat drink, and mix until a homogeneous paste is left.

Then we add the figs and the black chocolate, which preferably is more than 85% cocoa

Oat flake shake, dates, whey protein and vegetable milk or drink

Ingredients:

Oat flake cereals or ground oat flakes
Dates
Whey Protein, milk serum or pea protein
Milk or vegetable drink

Preparation:

In a deep bowl you first introduce the milk or vegetable drink, and then the solid ingredients. You can introduce them into a blender or beat everything together.

Trick: If you consume it after two hours in the fridge, it is richer in summer

Ingredients:

White rice
Hake or other white fish
Berenjena, carrot, peppers ...

Preparation:

On the one hand we first cook the white rice in a pot with boiling water for 10 minutes minimum, you can also use if you do not have microwave packaging rice or frozen to the pan.