Training hard without looking after what you eat means leaving results on the table. You don’t need a strict diet: a few basic tweaks make a real difference to your performance and your recovery.
Before training
A high-intensity WOD doesn’t go well after a long fast or on a very full stomach. A light meal with medium-digesting carbs (fruit, rice, bread) 1 to 2 hours beforehand gives you energy without feeling heavy.
After training
The post-workout window is key for recovery: protein (to repair the muscle you’ve worked) combined with carbs (to replenish the glycogen you’ve used) in your next meal. You don’t need a protein shake if your meal already covers that.
Hydration and rest, the part people forget
Training several times a week means drinking water consistently, not just during class, and getting enough sleep — it’s during rest, not during the WOD, that your body actually recovers and makes progress.
You can train perfectly and still plateau if your nutrition and rest don’t keep up.
When to get professional help
If you train regularly and want to tailor your diet to specific goals (performance, body composition, recovery), the most effective approach is a personalised plan rather than generic rules from the internet — have a look at the sports nutrition service at Redfield T&F.
And if you don’t train with us yet, book your free class and start with the basics: moving well and moving regularly.
