Pre-Workout Snacks … – Nutrition Coach Sinead

Goal:

Fuel for speed, prepare for recovery!!

Achieved by:

A snack that is high carbohydrate, moderate to high protein, low fat and low fibre, eaten 1-2 hours Pre-WOD. Any closer than 1 hour and you are unlikely to get the benefit of the extra energy in the WOD as the food won’t be digested. And the food may still be sitting in your stomach, slowing you down as it digests and risking vomit central if you happen to be in one of Milo’s death WODs …

Great snacks:

Sweet
0% fat Greek yoghurt + honey + banana
Oats + skim milk + banana

Savoury
Beef jerky
Bagel + low fat cream cheese + ham
Sourdough toast + scrambled egg whites

Caffeinated
Skim milk latte + banana
Oat milk latte + 0% fat Greek yoghurt

Keep for another time:

Salads, lentils, pulses … too much fibre.
Burgers, pizza, ice cream, ribs, chips, chocolate … too much fat.


Wednesday Oly Club

1) Snatch + Hang snatch
6 x 1+1 Reps@75-80%
2) Pause back squat
4 x 3@70-75%
Tempo 2201
3) Push Press
3 x 5 @70-75%
4) Wall press abs
3 x 8-10

Sunday Oly Club

1) Clean + Hang clean + Front squat
6 x 1+1+1@ 70-75%
2) Split jerk
5 x 3@70-75%
3) RDLs
4 x 6-8
4)Pull ups/Dips
3 x 5-8