Welcome to the Fuel for Fall Performance Nutrition Challenge Blog.  Hang in there and make sure you get all your healthy fuel in so you can keep kicking butt at the gym.

This week will be all about sports nutrition; what to eat before your workout, after your workout and what to take before, during and after your workout. Your daily bonus challenge for Saturday, October 29th, is to put together everything you’ve learned about sports nutrition to prepare for a workout this weekend or early next week.  To get your bonus point for Saturday, schedule a workout and write down your plan for sports nutrition around your workout. Your plan should include 3 elements:

(1) Pre workout nutrition – If you’ve been eating very well and following the challenge, try eating super clean and going easy on the carbs from now until the night before your workout. Then the night before the WOD or the morning of, treat yourself to and indulgence that you can still digest well. If you have inflammation or digestion issues, take it easy on this one, but otherwise, consider baking some muffins or cookies, having some real old fashioned ice cream or a big heaping pile of buttered mashed potatoes with dinner the night before or earlier on the day of your workout.  Don’t choose anything that will give you a stomach ache but load up on protein, fat and carbs! Write down your plan for your loading meal.

(2) Intra workout nutrition – Hydrate really well during your workout and include electrolytes or BCAAs in your water during your workout.  Have a nice cup of coffee about 20 t 30 minutes before your workout if it agrees with you. Write down your plan for immediate before and during your workout.

(3) Post workout nutrition – Have some food ready for after your workout so that you can have it within 30 to 45 minutes after you finish training. You can have either real food or a shake if you can get something pretty clean.  Plan out what you will bring and write this down.

FF HWOD (At Home Workout of the Day for those of you who can’t make it in to the gym)

Tabata These:


Glute Bridges or Sprinter’s Bridge

Russian Twist



FFF RWOD (Recovery & Restoration Workout of the Day; use this for ideas on how to earn your Recovery & Restoration point for the day)
Massage soles of your feet, calves and glutes with a tool of your choice. Then spend 2 min per side on a spinal twist of your choice and quad stretch of your choice.