After every CrossFit WOD it is essential that you consume added fuel to help you recover. Always choose a protein & a carbohydrate. Consult with the CFOIB fridge for quantities.

You should always consume fuel 15 – 75 minutes pre-workout as a signal to prepare your body for activity. Choose foods that are easily digestible and palatable. *Experiment with different foods, timing, and quantities to see what works best for you. Depending on the time of day your pre-workout nutrition may be your breakfast, lunch, or dinner meal. Or it may be one of your allotted/required snacks.

Fruit must be limited if fat loss is your goal. Fruit should never take the place of vegetables during meals.  A serving size is the size of a closed fist- a small apple or a handful of berries. Start with 1-2 servings a day in total (between all meals & snacks).

Always base your meals around protein. Suggested quantity: the size of the palm of your hand or 3-6oz. As often as possible choose lean meat, fish, and eggs. Avoid soy and whey protein supplements at all costs.

What kind of pork is best?

“Pastured” pigs are allowed access to their natural environments and diets, but 70-80% of many pastured pigs are still supplemented with grains, corn, or soy. “100% pastured” means no supplements.