To follow up last week’s post on The 3 Goals to Accomplish with your Post-Workout Nutrition, I thought I’d share my own workout nutrition routine — i.e. exactly what I eat / drink before, during and after my workouts.

I did a quick video explaining all the same info, so feel free to watch or read!

Before I dive in, I’ll preface this with what I do to work out and the time of day since both of these factor into my choices.

Although my schedule changes, I typically do CrossFit 3-4 days per week at 6 AM. (I also try to get a few runs in, but those are usually later in the day so I just eat normal meals and snacks before and after.)

Of course, everyone’s different and it’s important to experiment to see what works for you and your goals. Here’s what’s working well for me right now:

Because I wake up at the last minute possible to get to the gym by 6 (just being honest here), I don’t have time to eat anything and let it digest. I also don’t like the feeling of food in my stomach before a workout, so I don’t have any solid food.

I simply mix BCAAs (aka branched chain amino acids) in water to drink before and during my workout. Since I don’t have any food in my system, the BCAAs help keep my body from breaking down muscle for fuel. They also help get the recovery process started by providing those key amino acids for muscle repair and strength.

I’ve had a hard time finding good tasting naturally flavored BCAAs, but lately I’ve been liking the sun tea flavor by Nutrabio (tastes just like iced tea). They also have a lemonade flavor which tasted really strong at first, but then it grew on me.

This is my version of a “pre-workout” that I mix with the BCAAs. Most pre-workout supplements are filled with caffeine and other ingredients intended to increase blood flow and get your heart rate going. Personally, I think most are filled with way too much caffeine and additives you don’t really need.

I’ve never liked the way I felt after taking pre-workouts, but sometimes I do want a little energy boost to wake up before I’m mid metcon.

While not specifically for workout nutrition, Fizz Sticks are formulated to provide energy with green tea extract, B vitamins, and other antioxidants.

Each “stick” or serving contains 50 mg of caffeine, which is about half of that in a cup of coffee. It’s just enough to give me a boost without ever leaving me feeling jittery or shaky.

———

I like to have a shake when I work out in the morning to get some nutrients in my system as quickly as possible afterwards. As long as you tolerate dairy well, whey is a great choice because it digests fast.

While I’m always trying different protein powders, lately I’ve been using the vanilla flavored Less Naked Whey by Naked Nutrition. I’ve found it to be a good combo between the taste, clean ingredients, and price. It has a pretty mild and not overly sweet vanilla flavor.

This is a type of carbohydrate supplement in powder form. I’ve researched a ton of carb supp’s on the market, but I was initially introduced to HBCD by my nutrition coach who’s been a CrossFit regionals athlete and bodybuilding competitor.

Because of its molecular structure, HBCD moves quickly through your stomach and is absorbed rapidly, so it’s less likely to cause any cramping, bloating or that weighed-down full feeling that other carbs can cause.

It also provides a steady supply of glucose (i.e. fuel and energy), making it a great carb option for both before and during workouts too. Sometimes I add it to my pre-workout drink as well if the workout is going to be especially long or intense or if my current goal is performance or strength-based.

I order mine through True Nutrition, and my favorite is the strawberry sorbet with light flavor intensity.

If you’re wondering how much protein or carb powder to use, I break down the optimal amounts based on your body weight and type of workout in my free Workout Nutrition Guide.

———

Since I work out first thing in the morning, breakfast becomes my post-workout meal. I tend to keep fat and fiber low in this meal for quicker digestion.

For protein, I like to have an egg, egg whites, and a few ounces of chicken sausage to add more flavor and texture than just eggs. I’ll throw in a few handfuls of spinach for some easy veggies.

For carbs, I usually have either sweet potato, baby potatoes, or white rice — whatever is already prepared in the fridge. And if I don’t have any of these already prepped, I microwave quick cook oats as a backup option.