Importance of Meal Timing
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. The rep scheme is on it's way back up; can you hold the same weights as last week?
Tuesday*
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400m repeats.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
This week we will be running the entire loop of the "LRC Track" (1.3km) at an 8/10. You get some rest before repeat this rep scheme 3-4 times.
Friday*
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Some Tempo holds for you this week at The Coffee Run, followed by a 5 mins best effort. No Weakness.
*Track Tuesday and Coffee Run will host male and female runners
We are kicking the week off with heavy back squats and then into a high-skill wall ball and gymnastic workout. On Tuesday, we are testing heavy split jerks again, now down to singles. Wednesday has Turkish get-ups and a tough EMOM, including sleds, wall sits, and mixed kettlebell carries. Thursday, we focus on some heavy weightlifting in snatches and then into a quarterfinals repeat from 2023. Friday is going to be big—some CrossFit Semi-Final action!
Monday:
Strength:
Back Squats
Conditioning:
For Time:
3 Rounds
20 Wall Balls 9/6kg
10 Toes To Bar
2 rounds:
20 Wall Balls
10 Chest To Bar
1 round:
20 Wall Balls
10 Bar Muscle Ups
Tuesday:
Strength:
A) BTN Split Jerks
B) Split Jerk
Conditioning:
4:00 min work : 2:00 minutes rest x 4 sets
30/20/15 Cal Assault Bike
20 Alt. DB Hang C&J
AMRAP Burpee Box Jump w Step Down
Wednesday:
Strength:
A) Turkish Get Ups + Hollow Rocks
Conditioning:
Strongman
30s On / 30s Off x 21
1) AMRAP Mixed Carry *
2) KB Goblet Wall Sit
3) Reverse Sled Drag (80/50kg)
RX = 2 x 24/16kg
* Mixed Carry = 1 KB Front Rack + 1 KB Farmer Carry, swap arms every 25ft
Thursday:
Strength:
Snatches
Conditioning:
AMRAP 12 min
8 Left Arm SA DB Snatch
8 Left Arm SA OH Lunges
8 Right Arm SA DB Snatch
8 Right Arm SA OH Lunges
40 Crossovers
RX = 50 /35Lbs RX+ = 60+ / 45+
Friday:
Strength:
Wide Grip Strict Pull Ups
Conditioning:
A CrossFit Semi Final Special - A Therapy for the Books!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday: We test our 1RM strict press & finish off with some upper body pulling strength + accessories
Wednesday: We test our 3RM squat (front or back) followed by lots of hamstring & knee health work
WEIGHTLIFTING
Split Jerk Doubles
Into
2 High Hang into
1 Squat Cleans
Then % clean and jerks to finish off the session
Track Tuesday
1 lap of the track run many times! Simplicity is this weeks aim as we work on lactate tolerance.
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday ride
This week is back to hard work! Some 2 min efforts into one longer harder effort! Will need some fuel for this one.
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks session is a expressive tempo session, starting with 2 builds to dial in your effort and find what tempo feel like for that day. We then finish with a 5 minute hard effort where you can see what is left in the tank.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips