What to Eat and When: The Ultimate Guide to Pre- and Post-Workout Fuel

There are two kinds of people in this world: There’s Carol—and then there’s everyone else. When Carol joined our gym over four years ago, she was already a powerhouse in her own right: a dedicated runner with her sights set on a massive goal—completing marathons in all 50 states. There was just one catch: a nagging hip issue she knew would eventually require surgery. But that didn’t stop her. Carol would limp into the gym, finish a workout, limp back out, and go run another marathon. She was relentless—and completely unshakable in her commitment to her goal. And when we say relentless, we mean it: while most would hit pause at the sign of chronic pain, Carol just adjusted and kept going. Along the way, she didn’t just attend our regular group classes—she showed up for workshops, competitions, nutrition coaching, and even our community events. She also plays hockey. Ice hockey. All while managing the unique challenges of being a vegetarian and a Type 1 diabetic. Together, we’ve worked to fine-tune her nutrition—making sure she gets enough protein, stays hydrated, and feels energized for both running and training. Her resilience is unmatched. Carol eventually crossed that final finish line—her 50th state marathon—and then finally scheduled her hip replacement. But as life would have it, the first surgery didn’t go well. Less than a year later, she had to go back in for a second. And still… she came back. Just ten days post-op, Carol sent us an email: “I’m ready. I FINALLY got cleared from the doctor.” She was back. In class. Climbing ropes. Moving forward. Carol has faced setback after setback, but she’s never let them define her. She’s proof that real strength is more than muscle—it’s mindset. It’s showing up, again and again, even when things get hard. Especially when things get hard. And she’s paying it forward. Carol’s brought in friends—especially fellow runners—because she gets it: running alone won’t sustain you forever. Strength matters. Muscle matters. Independence, health, and longevity require more than endurance. They require training. Today, she still trains with us regularly, inspires others daily, and brings her signature energy to every challenge and partner workout. Carol will outwork anyone in the room—and she’ll encourage you the whole way. She’s what this community is all about.

Water: The Performance Enhancer Hiding in Plain Sight You prep your gear. Your playlist slaps. Your wrist wraps are tighter than your budget during tax season. And before the barbell even leaves the floor, you throw back your neon-colored pre-workout like it’s the holy grail of gains. But what if I told you… the real MVP of your workout has been sitting quietly in your water bottle this whole time? That’s right. Water . Plain, simple, gloriously boring, un-sexy water. It might not come with a flashy label or taste like sour gummy worms, but it can make or break your performance inside the gym. Let’s break down why you should take hydration way more seriously—and how to do it smarter. The Painful Truth: You Might Be Lifting at 70% and Not Even Know It Picture this: You’re mid-WOD, halfway through a spicy AMRAP, and suddenly your barbell feels like it’s been possessed by the ghost of a freight train. You’re slower. Sloppier. Your brain is buffering. You didn’t skip breakfast. You slept decently. So what gives? Chances are, your body is running dry—and it’s taking your performance down with it. Power Output Takes a Hit Here’s what happens when you’re dehydrated (even just 1-2% down): - Your muscle contractions weaken . Yes, water literally helps your muscles fire. - Your blood volume drops , which means less oxygen delivery to the working muscles. - Your cooling system breaks down , leading to overheating and early fatigue. In other words, dehydration turns your high-performance engine into a squeaky shopping cart with a stuck wheel. You’re still moving—but not how you should be. Your Brain: The First to Bail Fun fact: your brain is about 75% water . So when you’re running low, it’s not just your lifts that suffer—your decision-making, focus, and coordination tank, too. That might not seem like a big deal until you accidentally try to power snatch a front squat. Recovery: The Forgotten Side of the Water Equation It’s easy to focus on hydration before a workout. But what you do after matters just as much. Your body’s repair crew—muscle cells, enzymes, all the microscopic construction workers rebuilding your body after training— need water to work efficiently. Without it: - Nutrient transport slows down —your protein shake just hangs out, twiddling its thumbs. - Joint lubrication dries up , which makes those knees and elbows creak like haunted house doors. - DOMS (Delayed Onset Muscle Soreness) becomes your clingy ex—it sticks around way longer than it should. So if you’re training hard and waking up feeling like you got hit by a protein truck, ask yourself: Am I actually hydrated, or just sipping enough to keep my throat from cracking? Hydration Hacks: How to Drink Like a CrossFit Pro (Without Overthinking It) The goal isn’t to chug a gallon of water in one go like it’s a frat party. It’s about staying consistently hydrated throughout the day—with intention. Here’s How to Do It Right: - Start the day with 12–16 oz. of water before your coffee. - Add electrolytes , especially if you’re training in heat, sweating buckets, or on a low-carb plan. - Keep a water bottle with you , and treat it like your sidekick. If you see it, you’ll sip it. - Drink 16–20 oz. about 60 minutes before training —this gives your body time to absorb and use it. Bonus points: Keep an eye on your pee. (Yes, we’re going there.) Light lemonade color = 💪 Winning. Apple juice vibes = 🚨 Time to hydrate. Let’s Wrap This Up—Before You Dry Out You don’t need to memorize some overly complicated hydration formula, carry around a jug the size of your torso, or take expensive supplements. But you do need to respect water for what it is: > Your body’s original pre-workout, recovery drink, and fat-loss support system—rolled into one. So the next time you’re wondering why your lifts felt off, or why you can’t recover like you used to, ask yourself: Did I hydrate like an athlete, or sip like a goldfish? Quick Tip to Get Started Pre-load your water bottle each night. Put it next to your coffee maker, keys, or gym shoes—whatever you actually see in the morning. That little trick? It could be the hydration habit that quietly upgrades your performance more than any expensive powder ever could.