MLK SCHEDULE & Pre and Post-Workout Nutrition


MLK SCHEUDLE – We will be running a reduced schedule tonight with All Levels classes in Southie Green only.
The morning schedule remains the same. Classes will be held at 530am,6am, 630am, 7am, 9am,11am, noon, 4pm, 5pm, 6pm & 7pm.

Pre and Post-Workout Nutrition

When it comes to pre and post-workout nutrition, what and when you eat will have a BIG impact on the results you will (or won’t) see, and how you feel throughout the day. Protein supplements are popular due to their portability and quick nutrient absorption, but on their own, they are not sufficient for recovery (and should never be used as a meal replacement). Protein supplements should always be combined with a carbohydrate, such as fruit, and are not the only way to refuel after a hard sweat session. When you eat real food you know exactly what you are getting, and this includes important nutrients such as B vitamins (good for metabolism), iron, vitamin C, and fiber (good for digestion, satiety, and heart health). So whether you decide to refuel with a protein + carb shake or real food, here are some things to keep in mind.


Pre and Post workout nutrition guidelines:

  1. Always try to have a snack before you workout. This should be mainly carbohydrate with some protein and/or fat to keep you full. For instance: 6 oz. plain low fat Greek yogurt with fruit.
  2. Snacks and recovery shakes should consist of a 2:1 ratio of carbs to protein. This means that for every 2 grams of carbohydrates you consume, you should also have 1 gram of protein. Example: 3 oz. turkey + 1 small pita
  3. When we workout, we break down our muscle. Protein is important to help rebuild this broken down muscle, but you don’t need to go overboard. Research suggests that protein for athletes should be 0.77 g of protein per pound of body weight. So someone weighing 120 lbs. would need roughly 92 grams of protein total per day. Endurance athletes may need less protein and more carbohydrates.
  4. Carbohydrates are also important for performance and recovery. Carbs give you energy so you can train hard, and they also send a signal to your brain that you are well fed. This helps your body keep the hard-earned muscle it has, as well as stimulate new muscle growth. When eaten with protein, carbs help stimulate protein synthesis and prevent breakdown. This is why a protein-only shake is not enough post-workout.
  5. The “recovery window” to consume your post workout snack/meal is probably not as limited as we previously thought. As long as you eat a meal with carbs and protein within 1-2 hours of working out, that should be sufficient. A post-workout meal example is 3/4 cup of rice with 6 oz. grilled chicken and some veggies.
  6. Try to limit fats after a workout as they slow down absorption of other nutrients and therefore, recovery. Healthy fats (avocados, olive oil, nuts, nut butters, fatty fish, etc.) should be eaten in moderation the rest of the day.
  7. Keep in mind that the Food and Drug Administration does not regulate protein supplements. However, there are more reputable brands on the market. Check out for purity reviews. Always read labels to avoid additives, and look for “whey protein isolate” to be one of the very first ingredients, as this is a high quality protein.
  8. Listen to your body; if you are feeling sluggish and tired, add more carbs around your workouts. Also make sure you are eating enough throughout the day and not skipping meals. For most people this means three balanced meals and a snack or two.

Overtraining is very common in a CrossFit environment where the endorphins and intensity are always running high. Try to keep these nutrition guidelines in mind to help you workout smarter, not harder, and to look and feel your best both in and outside the gym. Even if you are trying to decrease body fat, DO NOT cut calories around your workouts. You muscles will not be able to recover properly, and this is where an increase in body fat can occur, even in a calorie deficit.

And always remember, you can’t out train a bad diet. It always comes back to food!

-Coach Michelle

Warm Up
1:00 on/:20 off, rotate
1. Row
2. Double Unders
3. Russian KB swings with 2 hand release
4. Wallballs

Max UB Double Unders

Turkish Get-up
5 each Side. Climb in weight to something challenging

2 Rounds
50 Calorie Row
50 Double Unders
50 Kettlebell Swings (1.5,1)
50 Wallballs

Level 2 – (1,0.75)
Level 1 – ( .75,0.5)
ADV – Single Arm KB Snatches

Extra Work
1. 5 Heavy Sandbag Squats
2. 2/1 legless Rope Climbs

3. 50m Sandbag hug carry

*Hold the sandbag high on your chest not low on the belly.