Boosting Your CrossFit Performance: The Need for Speedy Carbs
Written by Conquer Athlete Coach Brad Giglio
Hey there, Conquer Community! If you're looking to elevate your performance and dominate those grueling WODs, it's time to delve into one critical aspect of your nutrition strategy: fast-digesting carbohydrates. While they may not be as flashy as the latest workout gear or as talked about as protein, these carbs are your not-so-secret weapon for conquering the CrossFit arena. So, let's dive in, dig deeper, and uncover why you should be best pals with these lightning-fast fuel sources.
The Science Behind the Gains
Before we get into the nitty-gritty, let's geek out on the science stuff and see what the experts have to say about fast-digesting carbs. CrossFit is a high-intensity sport, demanding a significant energy output. Fast-digesting carbs, often in the form of simple sugars like glucose and maltodextrin, swoop in like caped crusaders to save the day.
According to a study published in the Journal of Strength and Conditioning Research, consuming fast-digesting carbs before and during your CrossFit workouts can help maintain stable blood glucose levels. This, in turn, can delay fatigue and help you power through those grueling AMRAPs or chippers. Think of these carbs as the trusted sidekicks ensuring you have the energy to crush the workout.
Turbocharged Energy on Demand
Picture this: you're at the box, gearing up for an intense CrossFit session. You need an energy kick, and you need it pronto. This is where fast-digesting carbs shine. These powerhouses are like the Usain Bolt of the nutrition world, sprinting into action and delivering an explosive energy boost.
Fast carbs are swiftly absorbed into your bloodstream, providing an immediate source of energy. This burst of vitality can help you tackle high-intensity intervals, heavy lifts, or any CrossFit challenge that demands an all-out effort. It's like hitting the nitrous button on your performance.
Here are 10 Examples of Fast digesting carbs
1. White Rice: White rice is a simple carbohydrate that is easy to digest, making it
an excellent choice for a quick energy source.
2. Bananas: Bananas are rich in natural sugars, particularly glucose and fructose, which are rapidly absorbed by the body.
3. Honey: Pure honey is a natural source of fast-digesting carbohydrates, primarily consisting of glucose and fructose.
4. White Bread: White bread is made from refined wheat flour, which is easily digested and can provide a rapid spike in energy.
5. Sports Drinks: Many sports drinks are designed to provide a quick supply of carbohydrates in the form of sugars like sucrose, glucose, and fructose.
6. Energy Gels: Energy gels are convenient for athletes and contain concentrated carbohydrates, usually in the form of maltodextrin and simple sugars.
7. Dried Fruits: Dried fruits like raisins, dates, and apricots are packed with fast-digesting sugars and are portable for on-the-go energy.
8. Cereal: Many breakfast cereals, especially those with added sugar, provide a quick carbohydrate boost due to their simple starch content.
9. Potatoes (without skin): Peeled potatoes, when cooked and mashed, contain easily digestible carbohydrates, making them suitable for a pre-workout meal.
10. Pineapple: Pineapple contains natural sugars, including fructose, which can be digested rapidly, making it a tasty choice for a quick carb fix.
Gentle on Your Guts
You know that feeling of a brick in your stomach after a heavy meal just before your CrossFit session? Fast-digesting carbs are your friendly solution to this predicament. Unlike a massive steak or a mountain of pasta, these carbs won't weigh you down.
Research published in the Journal of Sports Sciences indicates that easily digestible carbs are less likely to cause gastrointestinal discomfort during exercise. This means you can focus on perfecting your Snatches and muscle-ups instead of feeling like you've swallowed a medicine ball.
Timing Is Key
Now that you're on board with fast-digesting carbs, let's talk timing. To maximize their benefits, consume these carbs around your workouts. About 30 minutes to an hour before hitting the box, aim for a quick carb source. Think energy gels, sports drinks, or perhaps a ripe banana for that extra potassium kick.
During longer WODs or competitions, consider fueling up with fast carbs every 30-45 minutes to ensure you maintain that energy reservoir. After your CrossFit adventure, transition to slower-digesting carbs and protein to support recovery and muscle growth.
In Closing: Forging Your CrossFit Legacy
Fast-digesting carbs might not have the glamor of a strict paleo diet or the allure of the latest pre-workout supplement, but they are your go-to allies for amping up your CrossFit performance. They offer a lightning-quick energy source, spare your stomach the burden of a heavy meal, and keep you pushing your limits during those demanding workouts.
So, next time you lace up those Nanos or prepare for a Conquer throwdown, make sure fast carbs are on your side. They are the MVPs that'll help you excel in every metcon, conquer each challenging movement, and leave a trail of PRs in your wake. Here's to pushing the boundaries, setting new records, and celebrating victories fueled by the magic of speedy carbs!
If you have any questions or want to learn how we work with athletes and factor in nutrition into our Individual Design coaching, email help@conquerathlete.com. Or, check out our website www.conquerathlete.com and set up a free discovery call.
