CrossFit is extremely effective for weight loss because it’s essentially a variety of high-intensity interval training. After a serious workout, you’ll need to recover and having some healthy snacks is part of that. Keep on reading for all the details you need to know about which snacks to eat after a WOD.
However, multiple studies proved that even the best training cannot reshape your body on its own. To achieve the maximum effect when you use this exercise program to burn off some fat, you need to complement it with the right diet. The snacks you consume after a grueling workout will matter greatly as they can help you enhance its effects as well as restore the energy you spend while exercising.
Let’s Talk CrossFit Snacks
Before you start, bear in mind that you should eat a snack no earlier than 30-60 minutes after a workout. Bodybuilding.com has a great guide that explains exactly when you should eat before and after physical training. It’s best to choose something light but high in protein. But if you need your energy for working after the training session, choose something heartier and be sure to add more fresh vegetables.
The good news is that all the best post-CrossFit workout snack recipes include foods that are also on the list of what to eat to lose weight fast. Therefore, including them in your diet will help you burn off those excess pounds by default. The snacks are also rather delicious, so you are sure to enjoy them.
Healthy Snacks for after a WOD
6 Tasty Post-Workout Snacks to Enjoy After CrossFit Training
These will help you recover from your heavy lifting or serious sprints in style!
1. Almond butter toast with tasty toppings
Pick your favorite bread, preferably one made of whole grains and top it with almond butter, which should be your number one choice of butters while on a weight loss program. Top that toast with banana slices, or avocado, or eggs, or ground cooked turkey breast with a bit of cheddar. Don’t forget that you can add some fresh veggies of your choice as well.
It’s a super quick and easy CrossFit snack.
2. Sweet potato protein shake
If you are in a hurry, the best post-workout snack for you is a quick shake. Make one to recharge your batteries fast by blending some sweet potato chunks with almond milk and your protein powder of choice. This recipe is best for weight loss, but if you are out of sweet potato, you can replace it with banana. It’ll be good for recovery but not as effective for fat burning.
If you’re a vegan CrossFit athlete, this may be one of your go-to fuel sources! And, you may also want to check this article out:
Top 5 Post-Workout Foods
3. Tuna salad
Fatty fish rich in omega 3 is not only a great addition to a weight loss program. It’s a food that makes you healthier on every level. Enjoying some tuna is also a great way to recover after a CrossFit workout if you have a lot of things left to do in the day. Make a salad from canned tuna with some avocado for maximum effect. You can also use the mix as a topping for toast.
No time to prepare this? You may want to grab some beef jerky for the ultimate quick snack in a hurry.
4. Grilled veggies with meat sauce
If you need a filling post-workout snack, enjoy some grilled veggies served with meat sauce. Make the sauce by mixing your actual favorite sauce and some ground cooked meat. You can replace grilled vegetables with veggie pasta.
5. Scrambled eggs
Eggs are an excellent source of protein, so they make a perfect post-workout snack after a CrossFit session. However, as plain scrambled eggs are far too bland, you should cook yours with ground beef and vegetables. Be sure to add some chili peppers to the mix as capsaicin in them enhances fat-burning effects of the exercise.
6. Hummus and vegetables
Enjoy snacking on some crunchy fresh veggies dipped in your favorite hummus. Legumes are an excellent source of protein and are also very good for heart health. Eat at least one serving of them a day to get the health benefits they offer. You can also put hummus instead of butter on your toast if you need to cut fats.
This is another great option for CrossFit healthy snacks on the go.
Bonus: Green Smoothies
Here at Best CrossFit Shoes, we are ALL about green smoothies. There’s really no better way to start your day, and you can also keep some for later after your workout.
Keep in mind that you should add some protein to them if you plan on drinking them after a gruelling workout. For example, some milk (or non-dairy milk), yogurt, nuts or seeds
Here’s what you can put in them:
- Greens (kale, spinach, lettuce swiss chard, etc.)
- Liquid (water if you’re going for low calories, or milk/almond milk if you want more calories)
- Fruit (berries, apple, banana are our top choices)
- Ginger
- Herbs (mint, cilantro or basil)
- Nuts and seeds (fewer if trying to reduce calories)
- Lots of vegetables (carrot, cucumber, and beet work well)
Post-Workout Snack Ideas
What about Snacks Before CrossFit?
A common question that many CrossFitters have is what they should eat before CrossFit. And, how many hours before a WOD should you eat? Keep on reading to find out everything you need to know about eating before a CrossFit workout.
What to Eat Before CrossFit
Why Worry about CrossFit Nutrition?
The hour or two that you spend in the gym each day is obviously very important. However, so is the other 23 hours, especially if you’re an elite athlete. You’ll want to ensure that you’re getting enough rest, and also adequately fuelling your body so that you’re ready to go for the next day.
A tough WOD can really deplete the energy stores in your muscles. You’ll want to fill them up with good stuff before your next workout so that you can perform your best. This in turn will help you to reach your goals faster.
Pre-Workout Meals: What to Eat Before CrossFit
The answer to the question about what to eat before a workout really depends on what time your workout is. Ideally, it’d be around 1-2 hours after eating a normal meal. This will allow time for the food to digest, but you’ll have some energy to burn during your workout.
Early Morning Workouts
However, if this isn’t possible, then you’ll need to adapt a little bit. For example, if you like to work out early in the morning at 6am, then you may not have time to eat a full breakfast and wait an hour.
In this case, you’d want to make sure you ate a healthy, full meal for dinner the night before. Then, 30 minutes before your workout, grab something like the following:
- Protein shake
- Piece of fruit
- 1 granola bar (homemade is best)
- Energy balls (homemade)
- 1/2 a medium-sized baked potato
- Slice of toast with peanut butter or almond butter
- Small Greek yogurt with berries
- 2-3 dates
- Boiled egg
- Apple with peanut butter
- Fruit smoothie with yogurt
- Handful of nuts or seeds
After the workout, be sure to eat your normal, healthy breakfast. The sooner you can do this after your workout the better.
Late Morning or Afternoon Workouts
If you eat breakfast early in the morning, or have lunch around 12, but then work out 3-4 hours later, you’re going to need to fuel your body before doing this. Ideally, you could eat 1-2 healthy snacks about 30 minutes to an hour before your workout.
And of course, eat a well-balanced, healthy breakfast or lunch instead of just relying on snacks to get you through the day.
The suggestions from the above list would work well for snacks.
What to Eat Before a CrossFit Competition
If you have a big competition like the CrossFit Games coming up, or a smaller, regional competition, then you may want to know what you should eat before a competition.
We recommend not veering away from your regular diet when you’re training. If you normally eat bacon and eggs for breakfast, stick with that is possible. Or oatmeal and berries, opt for that. For lunch and dinner, it’s much the same.
And just eat whatever snack you’d normally eat before a workout, within the same interval of time.
Just about the worst thing you can do before a competition is to surprise your body with new routines, either with food, sleep or otherwise. Try as far as possible to maintain your normal routine.
That said, many people when they’re training may do one workout/day. If you’re in a competition, you may be doing up to 3 workouts a day. Our recommendation is to eat slightly more at your regular meals, but not so that you’re too full and lethargic. Then, eat more healthy snacks throughout the day than you normally would. This is particularly true after a long, gruelling workout.
Don’t forget to use a pair of top-quality shoes. Check out our recommendation: Reebok YourFlex Train 10.
CrossFit Competition Day: What to Bring to Eat?
Should I Follow the Zone Diet or Paleo Diet?
If you ask your trainer or the other people at your CrossFit box, you’ll find that there are many people who advocate using either the Zone Diet or the Paleo Diet. However, many top athletes don’t follow either of these plans and just advocate eating an overall healthy diet.
In reality, the choice is yours and you’ll need to do your own research to decide what’s right for you. We usually recommend following a healthy diet with lots of veggies, lean protein, and whole grains. And, laying off junk food and processed food.
Here are some general recommendations. You should aim to eat:
- 1/3 lean protein
- 2/3 healthy carbs that are low on the GI index
- A small amount of healthy fats
Healthy CrossFit Snacks
FAQs
There are a number of common questions that people have about this important topic. Here are the answers to some of the most popular ones.
Why is post-workout nutrition important after a CrossFit workout?
Post-workout nutrition is crucial for replenishing energy stores, repairing muscles, and promoting recovery after intense exercise.
What should I eat after a CrossFit workout?
Ideally, you should consume a combination of protein and carbohydrates after a CrossFit workout. This can include options like a protein shake with fruit, a chicken and vegetable stir-fry, or Greek yogurt with berries.
How soon should I eat after a CrossFit workout?
It’s recommended to eat within 30 minutes to 1 hour after a CrossFit workout to take advantage of the post-exercise nutrient absorption window.
What role does protein play in post-workout nutrition for CrossFit?
Protein is essential for muscle repair and growth. Consuming protein after a CrossFit workout helps with recovery and adaptation.
Why are carbohydrates important after a CrossFit workout?
Carbohydrates replenish glycogen stores in muscles, which get depleted during intense exercise. They provide energy and aid in recovery.
Can I have a protein shake after a CrossFit workout?
Yes, a protein shake can be an excellent option for convenient and quick post-workout nutrition. Look for a shake that combines protein and carbohydrates.
Are whole foods better than supplements for post-workout nutrition?
Whole foods are generally preferred over supplements as they provide a broader range of nutrients. However, supplements can be useful when whole food options are not readily available or practical.
Is hydration important after a CrossFit workout?
Yes, hydration is crucial after a CrossFit workout. Drink plenty of water or a sports drink to replace fluids lost through sweat.
Should I consider any specific dietary restrictions or preferences when planning post-workout meals?
Yes, take into account any dietary restrictions or preferences you have. Choose foods that align with your specific needs, such as vegetarian, vegan, gluten-free, or lactose-free options.
How can I individualize my post-workout nutrition for optimal results?
To individualize your post-workout nutrition, consider factors such as your body composition goals, training intensity, and personal preferences. Experiment with different options to find what works best for you.
CrossFit Healthy Snacks for After a Workout: Have your Say!
What’s your favorite post-workout snack? Or, do you have some favorite CrossFit snacks?
Leave a comment below and let us know your thoughts. We’d love to hear from you.
And don’t forget to give this article a share on Facebook, Twitter, or Pinterest. It’ll help other CrossFit enthusiasts, like yourself find this useful resource guide.
p.s. You’ll also want to try a foam roller, post-workout for those sore muscles.
Not only is he an avid CrossFitter, but he is also a coach, holding level 1 + 2 CrossFit coaching designations. You will usually find Tony at the local gym where he uses his knowledge of proper nutrition and exercise to help athletes achieve their goals.
