Fueling well is a force multiplier for your training at Contender CrossFit. Think simple: eat to power the workout, then eat to rebuild afterward, and hydrate throughout the day. Most members feel best with a small pre-workout snack plus a solid post-workout meal anchored by protein and carbs. Consistency beats perfection—aim to repeat an easy routine you can stick to on busy days.
Before class (energy on board): If you have 60–120 minutes, choose a light meal with protein + slow carbs and a little fat (e.g., overnight oats with whey and a banana; chicken, rice, and salsa). If you’re 15–45 minutes out, go smaller and quicker to digest: fruit + yogurt, a rice cake with turkey, or applesauce and a few sips of a protein shake. Early-morning crew: coffee or water plus half a banana and whey works great. Avoid heavy, high-fat, or super-fibrous foods right before training to reduce GI upset.
After class (recovery switch on): In the first 30–60 minutes, aim for 20–40g protein plus carbs at ~0.5–0.8 g/kg bodyweight to replenish glycogen and reduce soreness. Easy options: a shake and a banana; Greek yogurt, granola, and berries; eggs/egg whites, hash browns, and fruit; or a steak/chicken burrito bowl with rice and veggies. Drink 16–24 oz of water post-class; if you sweat heavily or trained >60 minutes, add electrolytes (sodium/potassium) or a pinch of salt with your meal. Keep fats moderate here so digestion stays quick.
Make it automatic (everyday rhythm): Build your day around three balanced meals and 1–2 snacks using the plate method: ½ veggies/fruit, ¼ lean protein (about 1–1.5 palms), ¼ carbs (1 cupped-hand to 1 fist), plus a thumb of healthy fats. Batch-cook a protein (chicken, lean beef, tofu) and a carb (rice, potatoes, oats) on Sundays, and keep a “gym bag pantry” (packets of whey, rice cakes, applesauce, jerky). If you’re doing back-to-back sessions, add an extra carb snack between. Need help dialing this in? Our Contender CrossFit nutrition team can personalize portions and timing to your goals.
By paying attention to your pre- and post-workout nutrition, you’re not just supporting your performance in the gym—you’re building a stronger, healthier body for everything you do outside of it. Consistent fueling helps you recover faster, train harder, and show up with more energy day after day. Remember, it’s not about perfection, but about creating sustainable habits that work for your lifestyle. At Contender CrossFit, we’re here to help you master that balance so you can feel and perform your best, both inside and outside the gym.
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To get started with your fitness or nutrition journey at Contender CrossFit, book with us here:
https://kilo.gymleadmachine.com/widget/bookings/contendercrossfit/athlete-check-in7ev6
Ervin Martinez
Owner, Contender CrossFit
Corpus Christi, Texas