I am relatively new to crossfit...I've been doing some of the exercises off and on for about 3-4 months. I just joined a crossfit gym, and my workout time will be at 6 am, so I'll have to get up by 5 am. What should I be eating in prep for my workout that won't try to make a reappearance during my workout? I've been on the Zone plan for about 3 months with good success...any thoughts?

I eat four 4-block meals with two 2-block snacks for a total of 20 blocks per day, and I've been doubling the fat intake (usually via almonds) for extra energy.

Hi Brian:
Hmm, a tricky one here. It all depends how well you keep your food inside I can have a large breakfast and go straight into the gym no probs, but not everyone can. I would recommend scale it up. Have a 2 block BF, if all goes well the next day have a 3 Block BF, and if all is good there take it up to 4. With the lower blocks take a snack for immediately after the Work Out to complete your 4 blocks, so your muscles have enough food to feed from.
As you progress you might have to up the fat blocks some more for even more energy. I've heard there are CrossFitters who take X5 times the amount of fat, but I think those are the ones on a different planet than us mere mortals

Good luck!


Diego

I also workout first thing in the morning and I find that I feel sick and cramp up if I eat too much before a workout, especially if I'm going to be running. Likewise, eating nothing tends to make the workout shorter because the hungries get worse as more energy is spent.

What works for me is 1/2 block of plain non-fat yogurt with a 1/2 block nut butter mixed in. My favorite is 1/4c yogurt with 1/2tsp macadamia butter (fat is doubled because the yogurt is NF). I've tried to bump it up to a full block but the workout does not go well if I do that. After the workout I have my 'real' breakfast of 2.5 blocks. I've tried 1/2 block of other foods but the yogurt is quick to prepare and eat and is light enough in your tummy to avoid upset when you are doing a lot of 'bouncing' during the exercise.

If you are not used to eating at all before your exercise I would suggest starting with a small amount and gradually working your way up to a 1/2 or 1 block before the workout.

Any other suggestions? I try toavoid milk prodcts before a run. What about half a banana>

1/2 banana is not a zoned snack. First, the banana is unfavorable carb, but you also need to eat a block of protein and a block of fat to make this a snack. In addition, cut back to 1/3 banana for complete balance.

I have found that if I do CrossFit early I need to have 1 or 2 block meal/snack - in other words, not my full on 3 block breakfast.

So I usually have this 2 blocker:

1 pc toast toast (very little butter and jam)
1 egg on top (or 2 egg whites) - nuke in bowl in microwave for 1 min, really quick!
1 oz of deli turkey folded

pile it all together like an open faced sandwich.

Maybe it's not perfectly zoned, but it's quick, tastes good, and not too over filling. No woozy feeling.

Perhaps you can try cottage cheese with fruit and nuts. Then eat your bigger meal afterwards.